Comparing Nutrients in 14 ounces Crackers, rye, wafers, seasoned VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Crackers, rye, wafers, seasoned	9%	20%	71%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Crackers, rye, wafers, seasoned	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	52% 1512kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	37.6% 36.5g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	16% 5.1g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	79% 1.26g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	76.6% 13g	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	225% 293g	19% 24.6g	130g per day for Men 19-50 years
Sugars	NA	19.3% 14g	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	10.3% 7.46g	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	% 6.47g	g per day for Men 19-50 years
Sucrose	NA	% 0.079g	g per day for Men 19-50 years
Fiber	218% 83g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	63.8% 35.7g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, seasoned	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	105% 1.25mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68% 0.89mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.8mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.3% 2.2mg	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58% 0.75mg	5.2% 0.067mg	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	51.6% 206μg	4.96% 20μg	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	0.44% 0.4mg	35% 31.4mg	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	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, rye, wafers, seasoned	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	17.5% 175mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	218% 1.96mg	49.4% 0.44mg	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	151% 12mg	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	100% 421mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	409% 9.4mg	10% 0.23mg	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	174% 1218mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	53% 1802mg	24% 822mg	3400mg per day for Men 19-50 years
Selenium	235% 129μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	235% 3520mg	58.5% 877mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.43% 16g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, rye, wafers, seasoned VS Stewed Canned Tomatoes per 14 oz

Compare the macro and micronutrient content in 14 oz of Crackers, rye, wafers, seasoned versus 14 oz of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Crackers, rye, wafers, seasoned vs Stewed Canned Tomatoes:

• 14 ounces of Crackers, rye, wafers, seasoned have 6.9 times more Vitamin B1, 6.4 times more Vitamin B2, 3.5 times more Vitamin B3, 4.9 times more Vitamin B5, 11.2 times more Vitamin B6 and 10.4 times more Vitamin B9 than Stewed Canned Tomatoes.
• While 14 oz of Stewed Canned Ripe Red Tomatoes contain 79 times more Vitamin C than Crackers, rye, wafers, seasoned.
• 14 ounces of Crackers, rye, wafers, seasoned have insufficient amounts of Vitamin C
• 14 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Crackers, rye, wafers, seasoned as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Crackers, rye, wafers, seasoned vs Stewed Canned Tomatoes:

• 14 ounces of Crackers, rye, wafers, seasoned have 1.3 times more Calcium, 4.4 times more Copper, 2.3 times more Iron, 8.8 times more Magnesium, 40.2 times more Manganese, 15.4 times more Phosphorus, 2.2 times more Potassium, 54.2 times more Selenium, 4 times more Sodium and 15 times more Zinc than Stewed Canned Tomatoes.
• While 14 oz of Stewed Canned Ripe Red Tomatoes contain 22.9 times more Water than Crackers, rye, wafers, seasoned.
• 14 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, rye, wafers, seasoned have 14.7 times more Energy, 48.4 times more Fat, 49.5 times more Saturated Fat, 106 times more Omega 3, 44.4 times more Omega 6, 11.9 times more Carbohydrate, 20.9 times more Fiber and 9.9 times more Protein than Stewed Canned Tomatoes.
• 14 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein