Comparing Nutrients in 14 ounces Crackers, wheat, low salt VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, low salt	7%	39%	54%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Crackers, wheat, low salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	64.7% 1877kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	84.3% 81.8g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	64.2% 20.6g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	34.7% 0.56g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	62% 10.5g	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	198% 258g	19% 24.6g	130g per day for Men 19-50 years
Sugars	71.4% 51.8g	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	47% 18g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	61% 34g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, low salt	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	167% 2mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	123% 19.7mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.4% 2.07mg	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	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	49.6% 198μg	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% 0mg	35% 31.4mg	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	13.2% 2mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, low salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	19.4% 194mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	140% 1.26mg	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	218% 17.5mg	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	58.6% 246mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	307% 7.07mg	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	125% 873mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	23.7% 806mg	24% 822mg	3400mg per day for Men 19-50 years
Selenium	243% 134μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	50.3% 754mg	58.5% 877mg	1500mg per day for Men 19-50 years
Zinc	57.7% 6.35mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.33% 12.3g	9.8% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Crackers, wheat, low salt vs Stewed Canned Tomatoes:

• Crackers, wheat, low salt have 11 times more Vitamin B1, 9.3 times more Vitamin B2, 6.9 times more Vitamin B3, 4.6 times more Vitamin B5, 8 times more Vitamin B6, 10 times more Vitamin B9 and 4 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain more Vitamin A, more Vitamin C and 1.7 times more Vitamin E than Crackers, wheat, low salt.
• Both Crackers, wheat, low salt as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Crackers, wheat, low salt vs Stewed Canned Tomatoes:

• Crackers, wheat, low salt have 1.4 times more Calcium, 2.8 times more Copper, 3.3 times more Iron, 5.2 times more Magnesium, 30.2 times more Manganese, 11 times more Phosphorus, 56.2 times more Selenium and 9.4 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 29.5 times more Water than Crackers, wheat, low salt.
• Both Crackers, wheat, low salt and Stewed Canned Ripe Red Tomatoes have similar amounts of Potassium and Sodium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Crackers, wheat, low salt have 18.2 times more Energy, 108.4 times more Fat, 199.2 times more Saturated Fat, 46.7 times more Omega 3, 35.9 times more Omega 6, 10.5 times more Carbohydrate, 3.7 times more Sugars, 4.5 times more Fiber and 9.5 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Crackers, wheat, low salt as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.