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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

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

• 100 grams of Tomato Puree have 1.9 times more Copper, 3.5 times more Potassium and 14.8 times more Water than Crackers, snack, Goya Crackers.
• While 100 g of Crackers, snack, Goya Crackers contain 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 Canned Tomato Puree.
• Both Canned Tomato Puree as well as Crackers, snack, Goya Crackers lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Tomato Puree have 2.1 times more Sugars and 5.1 times more Fructose than Crackers, snack, Goya Crackers.
• While 100 g of Crackers, snack, Goya Crackers contain 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 Canned Tomato Puree.
• 100 grams of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6