Comparing Nutrients in 7 ounces Tomato Paste VS Crackers, cream, La Moderna Rikis Cream Crackers

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Crackers, cream, La Moderna Rikis Cream Crackers	6%	38%	56%

Macro Nutrients

	Tomato Paste	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Energy	5.6% 163kcal	31.8% 921kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	40% 38.7g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	16.3% 5.23g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	7.14% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	29% 37.5g	99% 129g	130g per day for Men 19-50 years
Sugars	33.3% 24g	28.5% 20.7g	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	16% 11.6g	3% 2.2g	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	% 11.4g	% 1.9g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 16g	g per day for Men 19-50 years
Fiber	21.4% 8.14g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	15.3% 8.57g	25.5% 14.3g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Vitamin A	16.8% 151μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.64% 0.28mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	NA	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	5.95% 24μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	66% 1.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	48.3% 43.5mg	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	57% 8.53mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	146% 1457mg	1000mg per day for Men 19-50 years
Copper	80.5% 0.72mg	25% 0.22mg	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	74% 5.9mg	165% 13mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	73% 1.68mg	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	23.5% 165mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	59% 2012mg	6.83% 232mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	NA	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	99% 1492mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	74% 8.16mg	11mg per day for Men 19-50 years
Water	3.94% 146g	0.24% 8.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Crackers, cream, La Moderna Rikis Cream Crackers per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomato Paste versus 7 oz of Crackers, cream, La Moderna Rikis Cream Crackers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tomato Paste vs Crackers, cream, La Moderna Rikis Cream Crackers:

• 7 oz of Crackers, cream, La Moderna Rikis Cream Crackers contain more Vitamin B12 than Canned Tomato Paste.
• 7 ounces of Tomato Paste have insufficient amounts of Vitamin B12

Comparing minerals per 7 ounces for Tomato Paste vs Crackers, cream, La Moderna Rikis Cream Crackers:

• 7 ounces of Tomato Paste have 3.2 times more Copper, 1.5 times more Magnesium and 8.7 times more Potassium than Crackers, cream, La Moderna Rikis Cream Crackers.
• While 7 oz of Crackers, cream, La Moderna Rikis Cream Crackers contain 20.4 times more Calcium, 2.2 times more Iron, 2.8 times more Manganese, 12.7 times more Sodium and 6.5 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Crackers, cream, La Moderna Rikis Cream Crackers contain similar levels of Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomato Paste have 5.3 times more Fructose and 1.7 times more Fiber than Crackers, cream, La Moderna Rikis Cream Crackers.
• While 7 oz of Crackers, cream, La Moderna Rikis Cream Crackers contain 5.7 times more Energy, 41.5 times more Fat, 26.3 times more Saturated Fat, 4 times more Omega 6, 3.4 times more Carbohydrate and 1.7 times more Protein than Canned Tomato Paste.
• Both Tomato Paste and Crackers, cream, La Moderna Rikis Cream Crackers offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Tomato Paste provide inadequate amounts of Omega 6
• Both Canned Tomato Paste as well as Crackers, cream, La Moderna Rikis Cream Crackers provide inadequate amounts of Omega 3 in seven ounces.