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

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Crackers, whole-wheat, reduced fat	11%	16%	73%

Macro Nutrients

	Tomato Paste	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Energy	4% 116kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	11% 10.8g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	4.73% 1.5g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	35.3% 0.56g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	26.4% 4.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.6% 27g	82.3% 107g	130g per day for Men 19-50 years
Sugars	24% 17.3g	2.4% 1.73g	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% 0g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	% 0.43g	% 1.28g	g per day for Men 19-50 years
Fiber	15.3% 5.8g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	11% 6.12g	28.7% 16g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Vitamin A	12% 108μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	46.3% 7.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	21.5% 0.28mg	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	10.6% 42.5μg	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	34.5% 31mg	0% 0mg	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	40.6% 6.1mg	10.2% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16μg	14.8% 17.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Calcium	5.1% 51mg	5.53% 55.3mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	70.4% 0.63mg	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	63% 5.05mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	141% 3.24mg	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	73.7% 516mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	15.6% 529mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	36.3% 20μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	70.4% 1056mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	38.5% 4.24mg	11mg per day for Men 19-50 years
Water	2.8% 104g	0.099% 3.67g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Tomato Paste have more Vitamin A, 7 times more Vitamin B2, more Vitamin C and 4 times more Vitamin E than Crackers, whole-wheat, reduced fat.
• While 5 oz of Crackers, whole-wheat, reduced fat contain 3.1 times more Vitamin B1, 1.7 times more Vitamin B3, 6.4 times more Vitamin B5 and 2.5 times more Vitamin B9 than Canned Tomato Paste.
• Both Tomato Paste and Crackers, whole-wheat, reduced fat provide similar amounts of Vitamin B6 and Vitamin K per five ounces.
• 5 ounces of Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Canned Tomato Paste as well as Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Tomato Paste have 2.7 times more Potassium than Crackers, whole-wheat, reduced fat.
• While 5 oz of Crackers, whole-wheat, reduced fat contain 2.9 times more Magnesium, 7.6 times more Manganese, 4.4 times more Phosphorus, 2.7 times more Selenium, 12.6 times more Sodium and 4.7 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Crackers, whole-wheat, reduced fat contain similar levels of Calcium, Copper and Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Paste have 10 times more Sugars and more Fructose than Crackers, whole-wheat, reduced fat.
• While 5 oz of Crackers, whole-wheat, reduced fat contain 5.1 times more Energy, 16.1 times more Fat, 10.7 times more Saturated Fat, 56.9 times more Omega 3, 20.8 times more Omega 6, 4 times more Carbohydrate, 2.7 times more Fiber and 2.6 times more Protein than Canned Tomato Paste.
• 5 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6