Comparing Nutrients in 100 calories Stewed Canned Tomatoes VS Crackers, saltines, whole wheat (includes multi-grain)

Weight per 100 calories

• Stewed Canned Tomatoes: 385g
• Crackers, saltines, whole wheat (includes multi-grain): 25g

Crackers, saltines, whole wheat (includes multi-grain) have 15.3 times more energy per unit of mass than Stewed Canned Ripe Red Tomatoes, which is high in comparison to other foods. Stewed Canned Tomatoes having very low energy density.

Discover which food has more nutrients per 100 calories - Stewed Canned Tomatoes or Crackers, saltines, whole wheat (includes multi-grain)?

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Crackers, saltines, whole wheat (includes multi-grain)	7%	24%	69%

Macro Nutrients

	Stewed Canned Tomatoes	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	2.77% 2.7g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.72% 0.012g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.67% 0.28g	9.5% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.3% 24g	13% 17g	130g per day for Men 19-50 years
Sugars	18.7% 13.5g	0% 0g	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	9.97% 7.23g	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	% 6.27g	NA	g per day for Men 19-50 years
Sucrose	% 0.077g	NA	g per day for Men 19-50 years
Fiber	10% 3.85g	4.43% 1.7g	38g per day for Men 19-50 years
Protein	6.25% 3.5g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Vitamin A	3.85% 34.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.7% 0.18mg	9.74% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.13mg	4.35% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.75mg	6.95% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.77% 0.44mg	3.3% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.03% 0.065mg	4.1% 0.054mg	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	4.8% 19.2μg	5.15% 20.6μg	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	33.8% 30.4mg	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	21.3% 3.2mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.7% 9.23μg	3.83% 4.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Calcium	13% 131mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	7.43% 0.067mg	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	64% 5.1mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	11% 46mg	4.2% 17.6mg	420mg per day for Men 19-50 years
Manganese	9.87% 0.23mg	16.3% 0.38mg	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	11% 77mg	7.04% 49.2mg	700mg per day for Men 19-50 years
Potassium	23.4% 796mg	1.63% 55.5mg	3400mg per day for Men 19-50 years
Selenium	4.2% 2.3μg	11.8% 6.5μg	55μg per day for Men 19-50 years
Sodium	56.7% 850mg	20.3% 305mg	1500mg per day for Men 19-50 years
Zinc	5.94% 0.65mg	3.33% 0.37mg	11mg per day for Men 19-50 years
Water	9.5% 352g	0.067% 2.47g	3700g per day for Men 19-50 years

Stewed Canned Tomatoes VS Crackers, Saltines, Whole Wheat (includes Multi-grain) Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Stewed Canned Tomatoes or Crackers, saltines, whole wheat (includes multi-grain)?

Lets compare vitamin content per 100 calories of Stewed Canned Tomatoes vs Crackers, saltines, whole wheat (includes multi-grain):

• 100 calories of Stewed Canned Tomatoes have more Vitamin A, 1.5 times more Vitamin B1, 2.4 times more Vitamin B2, 2.5 times more Vitamin B3, 2.7 times more Vitamin B5, 1.2 times more Vitamin B6, more Vitamin C, 10.7 times more Vitamin E and 2 times more Vitamin K than Crackers, saltines, whole wheat (includes multi-grain).
• Both Stewed Canned Tomatoes and Crackers, saltines, whole wheat (includes multi-grain) provide similar amounts of Vitamin B9 per 100 calories.
• 100 calories of Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Stewed Canned Ripe Red Tomatoes as well as Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Stewed Canned Tomatoes vs Crackers, saltines, whole wheat (includes multi-grain):

• 100 calories of Stewed Canned Tomatoes have more Calcium, 6.4 times more Copper, 4 times more Iron, 2.6 times more Magnesium, 1.6 times more Phosphorus, 14.3 times more Potassium, 2.8 times more Sodium, 1.8 times more Zinc and 142.3 times more Water than Crackers, saltines, whole wheat (includes multi-grain).
• While 100 kcal of Crackers, saltines, whole wheat (includes multi-grain) contain 1.7 times more Manganese and 2.8 times more Selenium than Stewed Canned Ripe Red Tomatoes.
• 100 calories of Crackers, saltines, whole wheat (includes multi-grain) lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Stewed Canned Tomatoes have 1.4 times more Carbohydrate, more Sugars, 2.3 times more Fiber and 2 times more Protein than Crackers, saltines, whole wheat (includes multi-grain).
• While 100 kcal of Crackers, saltines, whole wheat (includes multi-grain) contain 3.7 times more Fat, 17.2 times more Omega 3 and 5.7 times more Omega 6 than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Crackers, saltines, whole wheat (includes multi-grain) offer comparable quantities of Energy per 100 calories.
• 100 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 3 and Omega 6