Comparing Nutrients in 5 ounces Crackers, whole-wheat VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Crackers, whole-wheat	Tomato Paste	Recommended Dietary Allowance
Energy	21% 605kcal	4% 116kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	9.14% 2.92g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	74.7% 1.2g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	51% 8.64g	1.27% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76% 99g	20.6% 27g	130g per day for Men 19-50 years
Sugars	2.33% 1.7g	24% 17.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	11.4% 8.3g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.45g	% 8.15g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 0.43g	g per day for Men 19-50 years
Fiber	38.4% 14.6g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	26.8% 15g	11% 6.12g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 108μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.56mg	27.3% 4.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.18mg	4.03% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	23.6% 0.31mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.92% 39.7μg	4.25% 17μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	34.5% 31mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.3% 2mg	40.6% 6.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32% 38.6μg	13.5% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Tomato Paste	Recommended Dietary Allowance
Calcium	5.1% 51mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	57.5% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	59% 4.73mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	37% 156mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	133% 3.05mg	18.6% 0.43mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	67% 469mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	14.4% 489mg	42.3% 1437mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	13.7% 7.5μg	55μg per day for Men 19-50 years
Sodium	75.6% 1134mg	5.58% 83.6mg	1500mg per day for Men 19-50 years
Zinc	34% 3.73mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	0.11% 4.17g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole-wheat VS Tomato Paste per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, whole-wheat versus 5 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Crackers, whole-wheat vs Tomato Paste:

• 5 ounces of Crackers, whole-wheat have 3 times more Vitamin B1, 1.5 times more Vitamin B3, 5.9 times more Vitamin B5, 2.3 times more Vitamin B9 and 2.4 times more Vitamin K than Tomato Paste.
• While 5 oz of Canned Tomato Paste contain more Vitamin A, 7.3 times more Vitamin B2, more Vitamin C and 3 times more Vitamin E than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Tomato Paste provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Crackers, whole-wheat have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Crackers, whole-wheat as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Crackers, whole-wheat vs Tomato Paste:

• 5 ounces of Crackers, whole-wheat have 2.6 times more Magnesium, 7.1 times more Manganese, 4 times more Phosphorus, 1.9 times more Selenium, 13.6 times more Sodium and 4.2 times more Zinc than Tomato Paste.
• While 5 oz of Canned Tomato Paste contain 2.9 times more Potassium than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Tomato Paste contain similar levels of Calcium, Copper and Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, whole-wheat have 5.2 times more Energy, 30.1 times more Fat, 20.6 times more Saturated Fat, 120.4 times more Omega 3, 40.1 times more Omega 6, 3.7 times more Carbohydrate, 2.5 times more Fiber and 2.4 times more Protein than Tomato Paste.
• While 5 oz of Canned Tomato Paste contain 10.2 times more Sugars and more Fructose than Crackers, whole-wheat.
• 5 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6