Comparing Nutrients in 100 calories Tomatoes in Juice with Salt VS Mary's Gone Crackers, Original Crackers, Organic Gluten Free

Weight per 100 calories

• Tomatoes in Juice with Salt: 625g
• Mary's Gone Crackers, Original Crackers, Organic Gluten Free: 22.4g

Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 27.9 times more energy per unit of mass than Canned Red Ripe Tomatoes in Tomato Juice with Salt, which is very high in comparison to other foods. Tomatoes in Juice with Salt having very low energy density.

Which food has more nutrients per 100 calories - Tomatoes in Juice with Salt or Mary's Gone Crackers, Original Crackers, Organic Gluten Free?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Mary's Gone Crackers, Original Crackers, Organic Gluten Free	11%	32%	57%

Macro Nutrients

	Tomatoes in Juice with Salt	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.56g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	NA	32g per day for Men 19-50 years
Omega 3	1.56% 0.025g	NA	1.6g per day for Men 19-50 years
Omega 6	3.57% 0.61g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	11% 14.4g	130g per day for Men 19-50 years
Sugars	22% 16g	0.31% 0.22g	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	11.3% 8.2g	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	% 7.75g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.22g	g per day for Men 19-50 years
Fiber	31.3% 12g	9.56% 3.63g	38g per day for Men 19-50 years
Protein	8.8% 4.94g	4.83% 2.7g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Vitamin A	14% 125μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	299% 3.6mg	3.92% 0.047mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.4% 0.34mg	3.8% 0.049mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.45mg	7.55% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	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	12.5% 50μg	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	87.5% 78.8mg	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	24.6% 3.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Calcium	20.6% 206mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	16% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	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	44.5% 3.56mg	8.9% 0.71mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	10.6% 44.4mg	420mg per day for Men 19-50 years
Manganese	18.5% 0.43mg	24.6% 0.57mg	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	15% 106mg	13.5% 95mg	700mg per day for Men 19-50 years
Potassium	35% 1194mg	3.15% 107mg	3400mg per day for Men 19-50 years
Selenium	7.95% 4.38μg	8.03% 4.4μg	55μg per day for Men 19-50 years
Sodium	48% 719mg	8.77% 132mg	1500mg per day for Men 19-50 years
Zinc	6.8% 0.75mg	6% 0.66mg	11mg per day for Men 19-50 years
Water	16% 592g	0.026% 0.96g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Tomatoes in Juice with Salt vs Mary's Gone Crackers, Original Crackers, Organic Gluten Free:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 76.3 times more Vitamin B1, 7 times more Vitamin B2 and 3.7 times more Vitamin B3 than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.

Comparing minerals per 100 calories for Tomatoes in Juice with Salt vs Mary's Gone Crackers, Original Crackers, Organic Gluten Free:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 4.1 times more Calcium, 2.3 times more Copper, 5 times more Iron, 1.4 times more Magnesium, 11.2 times more Potassium, 5.5 times more Sodium and 615.7 times more Water than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• While Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain 1.3 times more Manganese than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Mary's Gone Crackers, Original Crackers, Organic Gluten Free have similar amounts of Phosphorus, Selenium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 1.5 times more Carbohydrate, 71.1 times more Sugars, more Fructose, 3.3 times more Fiber and 1.8 times more Protein than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• While Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain 2.2 times more Fat than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Mary's Gone Crackers, Original Crackers, Organic Gluten Free have similar amounts of Energy per 100 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Mary's Gone Crackers, Original Crackers, Organic Gluten Free have insufficient amounts of Glucose and Sucrose in 100 kcal.