Comparing Nutrients in 14 ounces Tomatoes in Juice with Salt VS Crackers, wheat, regular

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Crackers, wheat, regular	6%	32%	62%

Macro Nutrients

	Tomatoes in Juice with Salt	Crackers, wheat, regular	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	62.3% 1806kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	67% 65g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	40% 12.7g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	245% 3.9g	1.6g per day for Men 19-50 years
Omega 6	2.26% 0.38g	174% 29.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.6% 13.8g	216% 281g	130g per day for Men 19-50 years
Sugars	14% 10g	84.7% 61.4g	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	7.17% 5.2g	2.3% 1.67g	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	% 4.92g	% 3.14g	g per day for Men 19-50 years
Sucrose	% 0g	% 47g	g per day for Men 19-50 years
Fiber	20% 7.54g	72% 27.4g	38g per day for Men 19-50 years
Protein	5.6% 3.14g	51.7% 29g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Crackers, wheat, regular	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.3mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.46mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	74.5% 0.97mg	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	7.94% 31.8μg	37.7% 151μg	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	55.6% 50mg	0% 0mg	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	15.6% 2.34mg	41% 6.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	47% 56.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Crackers, wheat, regular	Recommended Dietary Allowance
Calcium	13% 131mg	36.5% 365mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	121% 1.1mg	0.9mg per day for Men 19-50 years
Fluoride	0.51% 20.2μg	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	28.3% 2.26mg	131% 10.5mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	267% 6.15mg	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	9.64% 67.5mg	171% 1199mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	33% 1123mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	71.4% 39.3μg	55μg per day for Men 19-50 years
Sodium	30.4% 456mg	185% 2774mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	10% 376g	0.29% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Crackers, wheat, regular per 14 oz

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

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

• 14 ounces of Tomatoes in Juice with Salt have more Vitamin A, 2 times more Vitamin B1 and more Vitamin C than Crackers, wheat, regular.
• While 14 oz of Crackers, wheat, regular contain 2.7 times more Vitamin B2, 5.6 times more Vitamin B3, 4.9 times more Vitamin B5, 2.2 times more Vitamin B6, 4.8 times more Vitamin B9, 2.6 times more Vitamin E and 5.5 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 14 ounces of Crackers, wheat, regular have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Crackers, wheat, regular have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomatoes in Juice with Salt vs Crackers, wheat, regular:

• 14 ounces of Tomatoes in Juice with Salt have 34.5 times more Water than Crackers, wheat, regular.
• While 14 oz of Crackers, wheat, regular contain 2.8 times more Calcium, 5.3 times more Copper, 4.6 times more Iron, 7.2 times more Magnesium, 22.8 times more Manganese, 17.8 times more Phosphorus, 1.5 times more Potassium, 14.1 times more Selenium, 6.1 times more Sodium and 13.7 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 14 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Crackers, wheat, regular contain 28.4 times more Energy, 65.6 times more Fat, 94.4 times more Saturated Fat, 246.8 times more Omega 3, 77.1 times more Omega 6, 20.4 times more Carbohydrate, 6.1 times more Sugars, 3.6 times more Fiber and 9.2 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 14 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein