Comparing Nutrients in 14 ounces Nabisco, Nabisco Ritz Crackers VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Nabisco, Nabisco Ritz Crackers	6%	42%	52%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Nabisco, Nabisco Ritz Crackers	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	67.3% 1953kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	67.6% 21.6g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	306% 4.9g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	225% 38.3g	2.26% 0.38g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	194% 252g	10.6% 13.8g	130g per day for Men 19-50 years
Sugars	44.6% 32.3g	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	3.23% 2.34g	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	% 2.54g	% 4.92g	g per day for Men 19-50 years
Sucrose	% 25g	% 0g	g per day for Men 19-50 years
Fiber	24% 9.13g	20% 7.54g	38g per day for Men 19-50 years
Protein	51.2% 28.7g	5.6% 3.14g	56g per day for Men 19-50 years

Vitamins

	Nabisco, Nabisco Ritz Crackers	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	NA	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	146% 1.75mg	190% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	121% 19.4mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.4% 1.47mg	9.3% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	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	71.4% 286μg	7.94% 31.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	55.6% 50mg	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	92% 14mg	15.6% 2.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	165% 198μg	8.6% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nabisco, Nabisco Ritz Crackers	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	61% 611mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	54.7% 0.49mg	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	222% 17.7mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	93% 2.14mg	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	155% 1084mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	14% 472mg	22.3% 758mg	3400mg per day for Men 19-50 years
Selenium	33% 18.3μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	233% 3501mg	30.4% 456mg	1500mg per day for Men 19-50 years
Zinc	22% 2.42mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	0.33% 12.4g	10% 376g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Nabisco, Nabisco Ritz Crackers vs Tomatoes in Juice with Salt:

• Nabisco, Nabisco Ritz Crackers have 4.8 times more Vitamin B2, 6.9 times more Vitamin B3, 3.2 times more Vitamin B5, 9 times more Vitamin B9, 5.9 times more Vitamin E and 19.2 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 1.3 times more Vitamin B1 and 1.9 times more Vitamin B6 than Nabisco, Nabisco Ritz Crackers.

Comparing minerals per 14 ounces for Nabisco, Nabisco Ritz Crackers vs Tomatoes in Juice with Salt:

• Nabisco, Nabisco Ritz Crackers have 4.7 times more Calcium, 2.4 times more Copper, 7.8 times more Iron, 1.9 times more Magnesium, 7.9 times more Manganese, 16.1 times more Phosphorus, 6.6 times more Selenium, 7.7 times more Sodium and 5.1 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.6 times more Potassium and 30.4 times more Water than Nabisco, Nabisco Ritz Crackers.

Comparison of macro-nutrients per 14 ounces:

• Nabisco, Nabisco Ritz Crackers have 30.8 times more Energy, 92.8 times more Fat, 160.3 times more Saturated Fat, 308 times more Omega 3, 99.5 times more Omega 6, 18.3 times more Carbohydrate, 3.2 times more Sugars, 1.2 times more Fiber and 9.2 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.2 times more Fructose than Nabisco, Nabisco Ritz Crackers.
• Both Nabisco, Nabisco Ritz Crackers as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Glucose and Sucrose in 14 oz.