Comparing Nutrients in 100 calories Crackers, matzo, whole-wheat VS Tomatoes in Juice with Salt

Weight per 100 calories

• Crackers, matzo, whole-wheat: 28.5g
• Tomatoes in Juice with Salt: 625g

Crackers, matzo, whole-wheat have 21.9 times more energy per 100g than Tomatoes in Juice with Salt. It has high energy density when compared to other foods. Canned Red Ripe Tomatoes in Tomato Juice with Salt having very low energy density.

Discover which food has more nutrients per 100 calories - Crackers, matzo, whole-wheat or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Crackers, matzo, whole-wheat	14%	4%	82%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Crackers, matzo, whole-wheat	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	1.6% 1.56g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	0.59% 0.009g	1.56% 0.025g	1.6g per day for Men 19-50 years
Omega 6	1.04% 0.18g	3.57% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.3% 22.5g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	NA	22% 16g	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	NA	11.3% 8.2g	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	NA	% 7.75g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	8.85% 3.36g	31.3% 12g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	8.8% 4.94g	56g per day for Men 19-50 years

Vitamins

	Crackers, matzo, whole-wheat	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	14% 125μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.67% 0.1mg	299% 3.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.94% 0.077mg	26.4% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.63% 1.54mg	28% 4.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.07% 0.35mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.5% 0.045mg	53.4% 0.69mg	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	2.5% 9.97μg	12.5% 50μg	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	0% 0mg	87.5% 78.8mg	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	24.6% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.5% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, matzo, whole-wheat	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	0.66% 6.55mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	36% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.8% 32μg	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	16.6% 1.32mg	44.5% 3.56mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	43.4% 1mg	18.5% 0.43mg	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	12.4% 87mg	15% 106mg	700mg per day for Men 19-50 years
Potassium	2.65% 90mg	35% 1194mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	7.95% 4.38μg	55μg per day for Men 19-50 years
Sodium	0.038% 0.57mg	48% 719mg	1500mg per day for Men 19-50 years
Zinc	6.76% 0.74mg	6.8% 0.75mg	11mg per day for Men 19-50 years
Water	0.037% 1.37g	16% 592g	3700g per day for Men 19-50 years

Crackers, Matzo, Whole-wheat VS Tomatoes In Juice With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Crackers, matzo, whole-wheat or Tomatoes in Juice with Salt?

Lets compare vitamin content per 100 calories of Crackers, matzo, whole-wheat vs Tomatoes in Juice with Salt:

• 100 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, 34.6 times more Vitamin B1, 4.5 times more Vitamin B2, 2.9 times more Vitamin B3, 2.1 times more Vitamin B5, 15.3 times more Vitamin B6, 5 times more Vitamin B9 and more Vitamin C than Crackers, matzo, whole-wheat.
• 100 calories of Crackers, matzo, whole-wheat have insufficient amounts of Vitamin A and Vitamin C
• Both Crackers, matzo, whole-wheat as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Crackers, matzo, whole-wheat vs Tomatoes in Juice with Salt:

• 100 calories of Crackers, matzo, whole-wheat have 2.3 times more Manganese and 4.9 times more Selenium than Tomatoes in Juice with Salt.
• While 100 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 31.5 times more Calcium, 3.3 times more Copper, 2.7 times more Iron, 1.6 times more Magnesium, 13.3 times more Potassium, 1261.4 times more Sodium and 433 times more Water than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Tomatoes in Juice with Salt contain similar levels of Phosphorus and Zinc per 100 calories.
• 100 calories of Crackers, matzo, whole-wheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 3.4 times more Omega 6, 3.5 times more Fiber and 1.3 times more Protein than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Tomatoes in Juice with Salt offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Crackers, matzo, whole-wheat provide inadequate amounts of Omega 6
• Both Crackers, matzo, whole-wheat as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt provide inadequate amounts of Omega 3 in 100 calories.