Comparing Nutrients in 14 ounces Canned Tomatoes with Green Chilies VS Crackers, flavored, fish-shaped

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Crackers, flavored, fish-shaped	9%	34%	57%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	63.4% 1838kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	72.5% 70.3g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	25.5% 8.17g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	104% 1.67g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	81.2% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	11% 14.4g	200% 261g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	32.4% 12.3g	38g per day for Men 19-50 years
Protein	4.9% 2.74g	72% 40.3g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	269% 3.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	157% 2.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	159% 25.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	52.5% 2.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	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	8.93% 35.7μg	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	27.3% 24.6mg	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	NA	97% 14.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	92% 110μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	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	13% 1.03mg	227% 18mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	22.8% 0.52mg	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	7.94% 55.6mg	95% 663mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	106% 1592mg	257% 3850mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	39.3% 4.33mg	11mg per day for Men 19-50 years
Water	10% 374g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Crackers, flavored, fish-shaped per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Tomatoes with Green Chilies 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 Canned Tomatoes with Green Chilies vs Crackers, flavored, fish-shaped:

• 14 ounces of Canned Tomatoes with Green Chilies have 1.2 times more Vitamin B6 than Crackers, flavored, fish-shaped.
• While 14 oz of Crackers, flavored, fish-shaped contain 23.9 times more Vitamin B1, 27.1 times more Vitamin B2, 10 times more Vitamin B3, 4.5 times more Vitamin B5 and 17 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• 14 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2

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

• 14 ounces of Canned Tomatoes with Green Chilies have 27.6 times more Water than Crackers, flavored, fish-shaped.
• While 14 oz of Crackers, flavored, fish-shaped contain 4.2 times more Calcium, 1.5 times more Copper, 17.6 times more Iron, 2.3 times more Magnesium, 4.3 times more Manganese, 11.9 times more Phosphorus, 2.1 times more Potassium, 10 times more Selenium, 2.4 times more Sodium and 8.4 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 14 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Crackers, flavored, fish-shaped contain 30.9 times more Energy, 221.4 times more Fat, 187.2 times more Saturated Fat, 421 times more Omega 3, 120 times more Omega 6, 18.1 times more Carbohydrate and 14.7 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 14 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein