Comparing Nutrients in 5 ounces Tomato Paste VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Original

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	8%	36%	56%

Macro Nutrients

	Tomato Paste	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Recommended Dietary Allowance
Energy	4% 116kcal	23% 662kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	6.34% 2.03g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	39% 0.62g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	32.4% 5.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	20.6% 27g	71.8% 93g	130g per day for Men 19-50 years
Sugars	24% 17.3g	2% 1.46g	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	% 0g	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	8.95% 3.4g	38g per day for Men 19-50 years
Protein	11% 6.12g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	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	98% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	55.3% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	59% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	19.7% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	6.54% 0.085mg	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	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Recommended Dietary Allowance
Calcium	5.1% 51mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	20% 0.18mg	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	84% 6.7mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	32.5% 0.75mg	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	31.6% 221mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	7.05% 240mg	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	89.5% 1342mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	12.5% 1.37mg	11mg per day for Men 19-50 years
Water	2.8% 104g	0.13% 4.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Original per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomato Paste versus 5 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomato Paste vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Original:

• 5 ounces of Tomato Paste have 3.6 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• While 5 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contain 13.9 times more Vitamin B1, 3.3 times more Vitamin B2, 2.2 times more Vitamin B3, 4.9 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 Pepperidge Farm, Goldfish, Baked Snack Crackers, Original provide similar amounts of Vitamin E per five ounces.

Comparing minerals per 5 ounces for Tomato Paste vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Original:

• 5 ounces of Tomato Paste have 2.9 times more Copper, 1.8 times more Magnesium, 6 times more Potassium and 1.3 times more Selenium than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• While 5 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contain 2.1 times more Calcium, 1.6 times more Iron, 1.7 times more Manganese, 1.9 times more Phosphorus, 16.1 times more Sodium and 1.5 times more Zinc than Canned Tomato Paste.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Paste have 11.8 times more Sugars, more Fructose and 1.7 times more Fiber than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• While 5 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contain 5.7 times more Energy, 39.2 times more Fat, 14.3 times more Saturated Fat, 62.7 times more Omega 3, 25.5 times more Omega 6, 3.5 times more Carbohydrate and 2.2 times more Protein than Canned Tomato Paste.
• 5 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6