Comparing Nutrients in 14 ounces Crackers, saltines, fat-free, low-sodium VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, fat-free, low-sodium	11%	4%	85%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Crackers, saltines, fat-free, low-sodium	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	53.8% 1560kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	6.55% 6.35g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	3.03% 0.97g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	9.43% 0.15g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	15% 2.57g	2.26% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	251% 327g	10.6% 13.8g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	14% 10g	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	7.17% 5.2g	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	% 4.92g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	20% 7.54g	38g per day for Men 19-50 years
Protein	74.4% 41.7g	5.6% 3.14g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, fat-free, low-sodium	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.06mg	190% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	180% 2.34mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	142% 22.7mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	9.3% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	34% 0.44mg	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	123% 492μg	7.94% 31.8μg	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	55.6% 50mg	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	3.18% 0.48mg	15.6% 2.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	8.6% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, fat-free, low-sodium	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.51% 20.2μg	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	383% 30.6mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	110% 2.53mg	11.7% 0.27mg	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	64% 448mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	22.3% 758mg	3400mg per day for Men 19-50 years
Selenium	154% 85μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	225% 3370mg	30.4% 456mg	1500mg per day for Men 19-50 years
Zinc	34% 3.73mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	0.36% 13.5g	10% 376g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Crackers, saltines, fat-free, low-sodium vs Tomatoes in Juice with Salt:

• Crackers, saltines, fat-free, low-sodium have 10.7 times more Vitamin B2, 8 times more Vitamin B3, 3.3 times more Vitamin B5, 15.5 times more Vitamin B9 and 1.9 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, 1.3 times more Vitamin B6, more Vitamin C and 4.9 times more Vitamin E than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B1 per 14 oz.
• Both Crackers, saltines, fat-free, low-sodium as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Crackers, saltines, fat-free, low-sodium vs Tomatoes in Juice with Salt:

• Crackers, saltines, fat-free, low-sodium have 2.8 times more Copper, 13.5 times more Iron, 2.6 times more Magnesium, 9.4 times more Manganese, 6.6 times more Phosphorus, 30.6 times more Selenium, 7.4 times more Sodium and 7.8 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.5 times more Calcium, 1.7 times more Potassium and 27.9 times more Water than Crackers, saltines, fat-free, low-sodium.

Comparison of macro-nutrients per 14 ounces:

• Crackers, saltines, fat-free, low-sodium have 24.6 times more Energy, 6.4 times more Fat, 9.5 times more Omega 3, 6.7 times more Omega 6, 23.7 times more Carbohydrate, 1.4 times more Fiber and 13.3 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 6.7 times more Sugars than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.