Comparing Nutrients in 7 ounces Tomato Paste VS Rice cake, cracker (include hain mini rice cakes)

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Rice cake, cracker (include hain mini rice cakes)	7%	10%	83%

Macro Nutrients

	Tomato Paste	Rice cake, cracker (include hain mini rice cakes)	Recommended Dietary Allowance
Energy	5.6% 163kcal	27% 778kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	8.8% 8.53g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	5.43% 1.74g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	17.4% 2.96g	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	124% 161g	130g per day for Men 19-50 years
Sugars	33.3% 24g	2.4% 1.75g	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	22% 8.33g	38g per day for Men 19-50 years
Protein	15.3% 8.57g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Rice cake, cracker (include hain mini rice cakes)	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	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	97% 15.5mg	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	23% 0.3mg	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	10.4% 41.7μg	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% 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	57% 8.53mg	16.4% 2.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.6μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Rice cake, cracker (include hain mini rice cakes)	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	80.5% 0.72mg	98% 0.88mg	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	37% 2.96mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	NA	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	102% 714mg	700mg per day for Men 19-50 years
Potassium	59% 2012mg	25% 849mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	88.8% 49μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	9.4% 141mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	54% 5.95mg	11mg per day for Men 19-50 years
Water	3.94% 146g	0.31% 11.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Rice cake, cracker (include hain mini rice cakes) per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomato Paste versus 7 oz of Rice cake, cracker (include hain mini rice cakes) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tomato Paste vs Rice cake, cracker (include hain mini rice cakes):

• 7 ounces of Tomato Paste have more Vitamin A, 1.4 times more Vitamin B6, more Vitamin C, 3.5 times more Vitamin E and 6 times more Vitamin K than Rice cake, cracker (include hain mini rice cakes).
• While 7 oz of Rice cake, cracker (include hain mini rice cakes) contain 2.5 times more Vitamin B3 and 1.8 times more Vitamin B9 than Canned Tomato Paste.
• Both Tomato Paste and Rice cake, cracker (include hain mini rice cakes) provide similar amounts of Vitamin B1 and Vitamin B2 per seven ounces.
• 7 ounces of Rice cake, cracker (include hain mini rice cakes) have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Canned Tomato Paste as well as Rice cake, cracker (include hain mini rice cakes) have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomato Paste vs Rice cake, cracker (include hain mini rice cakes):

• 7 ounces of Tomato Paste have 3.3 times more Calcium, 2 times more Iron and 2.4 times more Potassium than Rice cake, cracker (include hain mini rice cakes).
• While 7 oz of Rice cake, cracker (include hain mini rice cakes) contain 3.1 times more Magnesium, 4.3 times more Phosphorus, 4.6 times more Selenium and 4.8 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Rice cake, cracker (include hain mini rice cakes) contain similar levels of Copper and Sodium per seven ounces.
• 7 ounces of Rice cake, cracker (include hain mini rice cakes) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomato Paste have 13.8 times more Sugars than Rice cake, cracker (include hain mini rice cakes).
• While 7 oz of Rice cake, cracker (include hain mini rice cakes) contain 4.8 times more Energy, 9.1 times more Fat, 8.8 times more Saturated Fat, 9.8 times more Omega 6, 4.3 times more Carbohydrate and 1.6 times more Protein than Canned Tomato Paste.
• Both Tomato Paste and Rice cake, cracker (include hain mini rice cakes) offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Tomato Paste provide inadequate amounts of Omega 6
• Both Canned Tomato Paste as well as Rice cake, cracker (include hain mini rice cakes) provide inadequate amounts of Omega 3 in seven ounces.