Comparing Nutrients in 100 grams Crackers, snack, Goya Crackers VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Crackers, snack, Goya Crackers	13%	28%	59%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Crackers, snack, Goya Crackers	Tomato Puree	Recommended Dietary Allowance
Energy	15% 433kcal	1.3% 38kcal	2900kcal per day for Men 19-50 years
Fat	13.8% 13.4g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	19.8% 6.32g	0.091% 0.029g	32g per day for Men 19-50 years
Omega 3	2.38% 0.038g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	8.78% 1.5g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.5% 64.4g	6.9% 9g	130g per day for Men 19-50 years
Sugars	3.24% 2.35g	6.66% 4.83g	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	0.65% 0.47g	3.3% 2.38g	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	% 0g	% 2.45g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	10% 3.8g	5% 1.9g	38g per day for Men 19-50 years
Protein	25.4% 14.3g	2.95% 1.65g	56g per day for Men 19-50 years

Vitamins

	Crackers, snack, Goya Crackers	Tomato Puree	Recommended Dietary Allowance
Vitamin A	NA	2.9% 26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	2.1% 0.025mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	9.16% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	9.7% 0.13mg	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	NA	2.75% 11μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	11.8% 10.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	13% 1.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, snack, Goya Crackers	Tomato Puree	Recommended Dietary Allowance
Calcium	1.6% 16mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	17.2% 0.16mg	32% 0.29mg	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	70.8% 5.66mg	22.3% 1.78mg	8mg per day for Men 19-50 years
Magnesium	9.3% 39mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	27% 0.63mg	7.35% 0.17mg	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	20.7% 145mg	5.7% 40mg	700mg per day for Men 19-50 years
Potassium	3.65% 124mg	13% 439mg	3400mg per day for Men 19-50 years
Selenium	NA	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	44.3% 665mg	1.87% 28mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.17mg	3.27% 0.36mg	11mg per day for Men 19-50 years
Water	0.16% 5.93g	2.38% 88g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, snack, Goya Crackers VS Tomato Puree per 100 g

Compare the macro and micronutrient content in 100 g of Crackers, snack, Goya Crackers versus 100 g of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Crackers, snack, Goya Crackers vs Tomato Puree:

• Both Crackers, snack, Goya Crackers and Canned Tomato Puree have similar amounts of vitamins per 100 g

Comparing minerals per 100 grams for Crackers, snack, Goya Crackers vs Tomato Puree:

• 100 grams of Crackers, snack, Goya Crackers have 3.2 times more Iron, 1.7 times more Magnesium, 3.7 times more Manganese, 3.6 times more Phosphorus, 23.8 times more Sodium and 3.3 times more Zinc than Tomato Puree.
• While 100 g of Canned Tomato Puree contain 1.9 times more Copper, 3.5 times more Potassium and 14.8 times more Water than Crackers, snack, Goya Crackers.
• Both Crackers, snack, Goya Crackers as well as Canned Tomato Puree lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Crackers, snack, Goya Crackers have 11.4 times more Energy, 63.6 times more Fat, 218 times more Saturated Fat, 9.5 times more Omega 3, 18.2 times more Omega 6, 7.2 times more Carbohydrate, 2 times more Fiber and 8.6 times more Protein than Tomato Puree.
• While 100 g of Canned Tomato Puree contain 2.1 times more Sugars and 5.1 times more Fructose than Crackers, snack, Goya Crackers.
• 100 grams of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6