Comparing Nutrients in 7 ounces Tomato Paste VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	10%	32%	58%

Macro Nutrients

	Tomato Paste	Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	Recommended Dietary Allowance
Energy	5.6% 163kcal	31.3% 907kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	NA	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	29% 37.5g	101% 131g	130g per day for Men 19-50 years
Sugars	33.3% 24g	1.9% 1.37g	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	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	% 11.4g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 0g	g per day for Men 19-50 years
Fiber	21.4% 8.14g	NA	38g per day for Men 19-50 years
Protein	15.3% 8.57g	41.5% 23.2g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	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	NA	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	Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	80.5% 0.72mg	29.3% 0.26mg	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	106% 8.45mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	51.6% 1.2mg	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	50% 351mg	700mg per day for Men 19-50 years
Potassium	59% 2012mg	11.6% 395mg	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	116% 1734mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	26% 2.88mg	11mg per day for Men 19-50 years
Water	3.94% 146g	0.17% 6.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomato Paste versus 7 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tomato Paste vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar:

• Both Canned Tomato Paste and Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar have similar amounts of vitamins per 7 oz

Comparing minerals per 7 ounces for Tomato Paste vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar:

• 7 ounces of Tomato Paste have 2.7 times more Copper, 1.6 times more Magnesium and 5.1 times more Potassium than Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar.
• While 7 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar contain 3.2 times more Calcium, 1.4 times more Iron, 2 times more Manganese, 2.1 times more Phosphorus, 14.8 times more Sodium and 2.3 times more Zinc than Canned Tomato Paste.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomato Paste have 17.7 times more Sugars and more Fructose than Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar.
• While 7 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar contain 5.6 times more Energy, 34.3 times more Fat, 3.5 times more Carbohydrate and 2.7 times more Protein than Canned Tomato Paste.