Comparing Nutrients in 5 ounces Tomato Paste VS Crackers, flavored, fish-shaped

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Crackers, flavored, fish-shaped	9%	34%	57%

Macro Nutrients

	Tomato Paste	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Energy	4% 116kcal	22.6% 656kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	26% 25g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	9.12% 2.9g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	37.3% 0.6g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	29% 4.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	20.6% 27g	71.6% 93g	130g per day for Men 19-50 years
Sugars	24% 17.3g	2.3% 1.67g	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	11.4% 8.3g	0.18% 0.13g	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	% 8.15g	% 0.43g	g per day for Men 19-50 years
Sucrose	% 0.43g	% 0g	g per day for Men 19-50 years
Fiber	15.3% 5.8g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	11% 6.12g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Vitamin A	12% 108μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	56.8% 9.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	18.8% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	9.27% 0.12mg	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	4.25% 17μg	54.2% 217μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	34.5% 31mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40.6% 6.1mg	34.8% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16μg	32.7% 39.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Calcium	5.1% 51mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	21% 0.19mg	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	53% 4.22mg	81% 6.5mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	35% 0.8mg	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	17% 118mg	34% 237mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	10.3% 5.67μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	92% 1375mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	2.8% 104g	0.13% 4.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Crackers, flavored, fish-shaped per 5 oz

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

Lets compare vitamin content per 5 ounces of Tomato Paste vs Crackers, flavored, fish-shaped:

• 5 ounces of Tomato Paste have 2.5 times more Vitamin B6 than Crackers, flavored, fish-shaped.
• While 5 oz of Crackers, flavored, fish-shaped contain 13.6 times more Vitamin B1, 3.4 times more Vitamin B2, 2.1 times more Vitamin B3, 4.7 times more Vitamin B5, 12.8 times more Vitamin B9 and 2.4 times more Vitamin K than Canned Tomato Paste.
• Both Tomato Paste and Crackers, flavored, fish-shaped provide similar amounts of Vitamin E per five ounces.

Comparing minerals per 5 ounces for Tomato Paste vs Crackers, flavored, fish-shaped:

• 5 ounces of Tomato Paste have 2.7 times more Copper, 1.7 times more Magnesium, 4.5 times more Potassium and 1.3 times more Selenium than Crackers, flavored, fish-shaped.
• While 5 oz of Crackers, flavored, fish-shaped contain 2.3 times more Calcium, 1.5 times more Iron, 1.9 times more Manganese, 2 times more Phosphorus, 16.4 times more Sodium and 1.7 times more Zinc than Canned Tomato Paste.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Paste have 10.3 times more Sugars, 65 times more Fructose and 1.3 times more Fiber than Crackers, flavored, fish-shaped.
• While 5 oz of Crackers, flavored, fish-shaped contain 5.6 times more Energy, 37.7 times more Fat, 20.6 times more Saturated Fat, 60.1 times more Omega 3, 22.9 times more Omega 6, 3.5 times more Carbohydrate and 2.4 times more Protein than Canned Tomato Paste.
• 5 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6