Comparing Nutrients in 5 ounces Tomato Puree VS Crackers, standard snack-type, with whole wheat

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Crackers, standard snack-type, with whole wheat	6%	35%	59%

Macro Nutrients

	Tomato Puree	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Energy	1.86% 54kcal	22.6% 656kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	26% 25.3g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	19.2% 6.16g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	79% 1.26g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	58.7% 9.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.8% 12.7g	74.5% 97g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	20.4% 14.8g	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	4.65% 3.37g	0.35% 0.26g	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	% 3.47g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 0g	% 13.7g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	4.18% 2.34g	18.5% 10.3g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Vitamin A	4.1% 37μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.95% 0.035mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	39.5% 6.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	13.5% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	19.6% 0.26mg	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	3.9% 15.6μg	20.6% 82.2μg	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	16.7% 15mg	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	18.6% 2.8mg	27.4% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4% 4.8μg	16.8% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	23.7% 237mg	1000mg per day for Men 19-50 years
Copper	45.2% 0.41mg	31% 0.28mg	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	31.5% 2.52mg	64.7% 5.17mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	16% 66.6mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	56.5% 1.3mg	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	8.1% 56.7mg	72% 505mg	700mg per day for Men 19-50 years
Potassium	18.3% 622mg	8.7% 296mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	70.7% 1060mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	3.37% 125g	0.1% 3.87g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Crackers, standard snack-type, with whole wheat per 5 oz

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

Lets compare vitamin content per 5 ounces of Tomato Puree vs Crackers, standard snack-type, with whole wheat:

• 5 ounces of Tomato Puree have more Vitamin A and more Vitamin C than Crackers, standard snack-type, with whole wheat.
• While 5 oz of Crackers, standard snack-type, with whole wheat contain 12.8 times more Vitamin B1, 3 times more Vitamin B2, 3 times more Vitamin B3, 1.4 times more Vitamin B6, 5.3 times more Vitamin B9, 1.5 times more Vitamin E and 4.2 times more Vitamin K than Canned Tomato Puree.
• Both Tomato Puree and Crackers, standard snack-type, with whole wheat provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Puree as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Puree vs Crackers, standard snack-type, with whole wheat:

• 5 ounces of Tomato Puree have 1.5 times more Copper, 2.1 times more Potassium and 32.2 times more Water than Crackers, standard snack-type, with whole wheat.
• While 5 oz of Crackers, standard snack-type, with whole wheat contain 9.3 times more Calcium, 2.1 times more Iron, 2 times more Magnesium, 5.4 times more Manganese, 8.9 times more Phosphorus, 12.4 times more Selenium, 26.7 times more Sodium and 3.1 times more Zinc than Canned Tomato Puree.
• 5 ounces of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Puree have 13.2 times more Fructose than Crackers, standard snack-type, with whole wheat.
• While 5 oz of Crackers, standard snack-type, with whole wheat contain 12.2 times more Energy, 85 times more Fat, 149.8 times more Saturated Fat, 223 times more Omega 3, 85.8 times more Omega 6, 7.6 times more Carbohydrate, 2.2 times more Sugars, 2.6 times more Fiber and 4.4 times more Protein than Canned Tomato Puree.
• 5 ounces of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6