Comparing Nutrients in 7 ounces Tomato Paste VS Crackers, rye, wafers, seasoned

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Crackers, rye, wafers, seasoned	9%	20%	71%

Macro Nutrients

	Tomato Paste	Crackers, rye, wafers, seasoned	Recommended Dietary Allowance
Energy	5.6% 163kcal	26% 756kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	19% 18.3g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	8% 2.55g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	38.3% 6.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 37.5g	113% 146g	130g per day for Men 19-50 years
Sugars	33.3% 24g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.6g	NA	g per day for Men 19-50 years
Fiber	21.4% 8.14g	109% 41.5g	38g per day for Men 19-50 years
Protein	15.3% 8.57g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Crackers, rye, wafers, seasoned	Recommended Dietary Allowance
Vitamin A	16.8% 151μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	52.3% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.64% 0.28mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	29% 0.38mg	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	25.8% 103μg	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	48.3% 43.5mg	0.22% 0.2mg	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, rye, wafers, seasoned	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	80.5% 0.72mg	109% 0.98mg	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	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	205% 4.7mg	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	87% 609mg	700mg per day for Men 19-50 years
Potassium	59% 2012mg	26.5% 901mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	117% 64.5μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	117% 1760mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	3.94% 146g	0.21% 7.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Crackers, rye, wafers, seasoned per 7 oz

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

Lets compare vitamin content per 7 ounces of Tomato Paste vs Crackers, rye, wafers, seasoned:

• 7 ounces of Tomato Paste have more Vitamin A, 1.2 times more Vitamin B3 and 219 times more Vitamin C than Crackers, rye, wafers, seasoned.
• While 7 oz of Crackers, rye, wafers, seasoned contain 5.3 times more Vitamin B1, 1.5 times more Vitamin B2, 3.9 times more Vitamin B5 and 4.3 times more Vitamin B9 than Canned Tomato Paste.
• Both Tomato Paste and Crackers, rye, wafers, seasoned provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Crackers, rye, wafers, seasoned have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Paste as well as Crackers, rye, wafers, seasoned have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Tomato Paste vs Crackers, rye, wafers, seasoned:

• 7 ounces of Tomato Paste have 2.2 times more Potassium than Crackers, rye, wafers, seasoned.
• While 7 oz of Crackers, rye, wafers, seasoned contain 1.4 times more Copper, 2.5 times more Magnesium, 7.9 times more Manganese, 3.7 times more Phosphorus, 6.1 times more Selenium, 15 times more Sodium and 4 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Crackers, rye, wafers, seasoned contain similar levels of Calcium and Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Crackers, rye, wafers, seasoned contain 4.6 times more Energy, 19.6 times more Fat, 12.9 times more Saturated Fat, 45.4 times more Omega 3, 21.6 times more Omega 6, 3.9 times more Carbohydrate, 5.1 times more Fiber and 2.1 times more Protein than Canned Tomato Paste.
• 7 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6