Comparing Nutrients in 7 ounces Crackers, wheat, reduced fat VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, reduced fat	8%	27%	65%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Crackers, wheat, reduced fat	Tomato Paste	Recommended Dietary Allowance
Energy	30.4% 881kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	27.4% 26.5g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	108% 1.72g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	72% 12.3g	1.77% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	109% 142g	29% 37.5g	130g per day for Men 19-50 years
Sugars	41% 29.8g	33.3% 24g	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	2.4% 1.75g	16% 11.6g	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	% 3.08g	% 11.4g	g per day for Men 19-50 years
Sucrose	% 18.3g	% 0.6g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	33% 18.5g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, reduced fat	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.2% 0.54mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.5% 10mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.2% 1mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	33% 0.43mg	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	63% 252μg	5.95% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11.6% 0.28μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	48.3% 43.5mg	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	15.6% 2.34mg	57% 8.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41% 49μg	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, reduced fat	Tomato Paste	Recommended Dietary Allowance
Calcium	16% 159mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	80.5% 0.72mg	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	125% 9.96mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	22.2% 93mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	184% 4.22mg	26% 0.6mg	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	73% 512mg	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	59% 2012mg	3400mg per day for Men 19-50 years
Selenium	37.5% 20.6μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	103% 1540mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	31.4% 3.45mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	0.15% 5.4g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, wheat, reduced fat VS Tomato Paste per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, wheat, reduced fat versus 7 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Crackers, wheat, reduced fat vs Tomato Paste:

• 7 ounces of Crackers, wheat, reduced fat have 10.4 times more Vitamin B1, 1.8 times more Vitamin B2, 1.7 times more Vitamin B3, 3.6 times more Vitamin B5, 10.6 times more Vitamin B9, more Vitamin B12 and 2.2 times more Vitamin K than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain more Vitamin A, 1.4 times more Vitamin B6, more Vitamin C and 3.6 times more Vitamin E than Crackers, wheat, reduced fat.
• 7 ounces of Crackers, wheat, reduced fat have insufficient amounts of Vitamin A and Vitamin C
• 7 ounces of Tomato Paste have insufficient amounts of Vitamin B12
• Both Crackers, wheat, reduced fat as well as Canned Tomato Paste have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Crackers, wheat, reduced fat vs Tomato Paste:

• 7 ounces of Crackers, wheat, reduced fat have 2.2 times more Calcium, 1.7 times more Iron, 7 times more Manganese, 3.1 times more Phosphorus, 2 times more Selenium, 13.2 times more Sodium and 2.8 times more Zinc than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 1.6 times more Copper and 4.8 times more Potassium than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat and Tomato Paste contain similar levels of Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, wheat, reduced fat have 5.4 times more Energy, 28.4 times more Fat, 21.1 times more Saturated Fat, 123.9 times more Omega 3, 40.7 times more Omega 6, 3.8 times more Carbohydrate, 1.2 times more Sugars and 2.2 times more Protein than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 6.6 times more Fructose than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat and Tomato Paste offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6