Comparing Nutrients in 14 ounces Stewed Canned Tomatoes VS Crackers, flavored, fish-shaped

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Crackers, flavored, fish-shaped	9%	34%	57%

Macro Nutrients

	Stewed Canned Tomatoes	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Energy	3.56% 103kcal	63.4% 1838kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	72.5% 70.3g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	25.5% 8.17g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	104% 1.67g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	81.2% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	200% 261g	130g per day for Men 19-50 years
Sugars	19.3% 14g	6.46% 4.7g	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	10.3% 7.46g	0.49% 0.36g	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	% 6.47g	% 1.2g	g per day for Men 19-50 years
Sucrose	% 0.079g	% 0g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	72% 40.3g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	269% 3.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	157% 2.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	159% 25.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.05% 0.45mg	52.5% 2.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	26% 0.34mg	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	4.96% 20μg	152% 607μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	35% 31.4mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	22% 3.3mg	97% 14.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	92% 110μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Calcium	13.5% 135mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	59% 0.53mg	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	66% 5.28mg	227% 18mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	97% 2.24mg	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	11.3% 79.4mg	95% 663mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	58.5% 877mg	257% 3850mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	39.3% 4.33mg	11mg per day for Men 19-50 years
Water	9.8% 363g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Crackers, flavored, fish-shaped per 14 oz

Compare the macro and micronutrient content in 14 oz of Stewed Canned Tomatoes versus 14 oz of Crackers, flavored, fish-shaped to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Stewed Canned Tomatoes vs Crackers, flavored, fish-shaped:

• 14 oz of Crackers, flavored, fish-shaped contain 17.7 times more Vitamin B1, 14.7 times more Vitamin B2, 9 times more Vitamin B3, 5.8 times more Vitamin B5, 5 times more Vitamin B6, 30.6 times more Vitamin B9, 4.4 times more Vitamin E and 11.5 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• 14 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9

Comparing minerals per 14 ounces for Stewed Canned Tomatoes vs Crackers, flavored, fish-shaped:

• 14 ounces of Stewed Canned Tomatoes have 26.8 times more Water than Crackers, flavored, fish-shaped.
• While 14 oz of Crackers, flavored, fish-shaped contain 2.4 times more Calcium, 3.4 times more Iron, 2.1 times more Magnesium, 9.6 times more Manganese, 8.4 times more Phosphorus, 6.7 times more Selenium, 4.4 times more Sodium and 6.4 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Crackers, flavored, fish-shaped contain similar levels of Copper and Potassium per 14 ounces.
• 14 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Stewed Canned Tomatoes have 3 times more Sugars and 20.9 times more Fructose than Crackers, flavored, fish-shaped.
• While 14 oz of Crackers, flavored, fish-shaped contain 17.8 times more Energy, 93.2 times more Fat, 79.2 times more Saturated Fat, 140.3 times more Omega 3, 47 times more Omega 6, 10.6 times more Carbohydrate, 3.1 times more Fiber and 11.2 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 14 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein