Comparing Nutrients in 1 kilogram Cracker, meal VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cracker, meal	10%	4%	86%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Cracker, meal	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	132% 3830kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	17.5% 17g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	8.47% 2.7g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	24.4% 0.39g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	40% 6.83g	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	622% 809g	47.6% 62g	130g per day for Men 19-50 years
Sugars	4.55% 3.3g	48.6% 35.2g	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	NA	26% 19g	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	% 16.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	68.4% 26g	26.3% 10g	38g per day for Men 19-50 years
Protein	166% 93g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Cracker, meal	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	580% 6.96mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	360% 4.68mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	357% 57mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	93% 4.67mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	13% 0.17mg	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	340% 1360μg	12.5% 50μg	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	87.8% 79mg	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	28.7% 4.3mg	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracker, meal	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	23% 230mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	250% 2.25mg	124% 1.12mg	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	580% 46.4mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	410% 9.44mg	25.7% 0.59mg	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	149% 1040mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	34% 1150mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	769% 423μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	62.7% 6.9mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	2.05% 76g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Cracker, meal VS Stewed Canned Tomatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Cracker, meal versus 1 kg of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cracker, meal vs Stewed Canned Tomatoes:

• 1 kilogram of Cracker, meal has 15.1 times more Vitamin B1, 13.4 times more Vitamin B2, 8 times more Vitamin B3, 4.1 times more Vitamin B5, 2.3 times more Vitamin B6 and 27.2 times more Vitamin B9 than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains more Vitamin C, 1.9 times more Vitamin E and 8 times more Vitamin K than Cracker, meal.
• 1 kilogram of Cracker, meal have insufficient amounts of Vitamin C and Vitamin K
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Cracker, meal as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cracker, meal vs Stewed Canned Tomatoes:

• 1 kilogram of Cracker, meal has 2 times more Copper, 3.5 times more Iron, 2 times more Magnesium, 16 times more Manganese, 5.2 times more Phosphorus, 70.5 times more Selenium and 4.1 times more Zinc than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 1.5 times more Calcium, 1.8 times more Potassium, 13.8 times more Sodium and 12 times more Water than Cracker, meal.
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cracker, meal has 14.7 times more Energy, 13 times more Omega 3, 9.2 times more Omega 6, 13.1 times more Carbohydrate, 2.6 times more Fiber and 10.2 times more Protein than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 10.7 times more Sugars than Cracker, meal.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein