Comparing Nutrients in 14 ounces Crackers, whole-wheat VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Crackers, whole-wheat	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	58.4% 1695kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	58% 56g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	25.6% 8.2g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	209% 3.35g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	142% 24g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 276g	10.8% 14g	130g per day for Men 19-50 years
Sugars	6.5% 4.72g	14% 10.2g	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	0% 0g	7.3% 5.28g	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	% 1.27g	% 4.96g	g per day for Men 19-50 years
Sucrose	% 3.4g	% 0g	g per day for Men 19-50 years
Fiber	108% 41g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	75% 42g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	115% 18.4mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.5% 0.73mg	21.4% 0.28mg	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	27.8% 111μg	20% 79.4μg	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	309% 278mg	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	37.3% 5.6mg	8.47% 1.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	90% 108μg	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	14.3% 143mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	18.5% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.68% 27.4μg	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	166% 13.3mg	19.3% 1.55mg	8mg per day for Men 19-50 years
Magnesium	104% 437mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	371% 8.54mg	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	188% 1314mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	40.3% 1369mg	25.3% 861mg	3400mg per day for Men 19-50 years
Selenium	73% 40μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	212% 3175mg	67% 1004mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	10% 374g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole-wheat VS Tomato Juice with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Crackers, whole-wheat versus 14 oz of Tomato Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Crackers, whole-wheat vs Tomato Juice with Salt:

• 14 ounces of Crackers, whole-wheat have 1.8 times more Vitamin B1, 6.9 times more Vitamin B3, 2.6 times more Vitamin B6, 1.4 times more Vitamin B9, 4.4 times more Vitamin E and 11.8 times more Vitamin K than Tomato Juice with Salt.
• While 14 oz of Canned Tomato Juice with Salt contain more Vitamin A, 3.7 times more Vitamin B2 and more Vitamin C than Crackers, whole-wheat.
• 14 ounces of Crackers, whole-wheat have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• 14 ounces of Tomato Juice with Salt have insufficient amounts of Vitamin K
• Both Crackers, whole-wheat as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Crackers, whole-wheat vs Tomato Juice with Salt:

• 14 ounces of Crackers, whole-wheat have 3.6 times more Calcium, 10 times more Copper, 8.6 times more Iron, 10 times more Magnesium, 31.6 times more Manganese, 17.4 times more Phosphorus, 1.6 times more Potassium, 20.2 times more Selenium, 3.2 times more Sodium and 23.9 times more Zinc than Tomato Juice with Salt.
• While 14 oz of Canned Tomato Juice with Salt contain 32.1 times more Water than Crackers, whole-wheat.
• 14 ounces of Tomato Juice with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, whole-wheat have 25.1 times more Energy, 48.7 times more Fat, 108.6 times more Saturated Fat, 168.6 times more Omega 3, 277.1 times more Omega 6, 19.7 times more Carbohydrate, 25.8 times more Fiber and 12.4 times more Protein than Tomato Juice with Salt.
• While 14 oz of Canned Tomato Juice with Salt contain 2.2 times more Sugars than Crackers, whole-wheat.
• 14 ounces of Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein