Comparing Nutrients in 1 kilogram Cracker, meal VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Cracker, meal	10%	4%	86%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Cracker, meal	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	132% 3830kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	17.5% 17g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	8.47% 2.7g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	24.4% 0.39g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	40% 6.83g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	622% 809g	28% 36.2g	130g per day for Men 19-50 years
Sugars	4.55% 3.3g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	NA	38g per day for Men 19-50 years
Protein	166% 93g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Cracker, meal	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	580% 6.96mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	360% 4.68mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	357% 57mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	93% 4.67mg	29.6% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	79.2% 1.03mg	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	22.5% 90μg	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	69% 62mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracker, meal	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	23% 230mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	250% 2.25mg	100% 0.9mg	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	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	410% 9.44mg	57.4% 1.32mg	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	20% 140mg	700mg per day for Men 19-50 years
Potassium	34% 1150mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	769% 423μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	267% 4010mg	1500mg per day for Men 19-50 years
Zinc	62.7% 6.9mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	2.05% 76g	25.5% 942g	3700g per day for Men 19-50 years

Nutrient Comparison: Cracker, meal VS Canned Tomatoes with Green Chilies per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cracker, meal vs Canned Tomatoes with Green Chilies:

• 1 kilogram of Cracker, meal has 20.5 times more Vitamin B1, 24.6 times more Vitamin B2, 8.9 times more Vitamin B3, 3.2 times more Vitamin B5 and 15.1 times more Vitamin B9 than Canned Tomatoes with Green Chilies.
• While 1 kg of Canned Red Ripe Tomatoes with Green Chilies contains more Vitamin A, 2.6 times more Vitamin B6 and more Vitamin C than Cracker, meal.
• 1 kilogram of Cracker, meal have insufficient amounts of Vitamin A and Vitamin C
• 1 kilogram of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Cracker, meal as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cracker, meal vs Canned Tomatoes with Green Chilies:

• 1 kilogram of Cracker, meal has 2.5 times more Copper, 17.8 times more Iron, 2.2 times more Magnesium, 7.2 times more Manganese, 7.4 times more Phosphorus, 105.8 times more Selenium and 5.3 times more Zinc than Canned Tomatoes with Green Chilies.
• While 1 kg of Canned Red Ripe Tomatoes with Green Chilies contains 25.1 times more Sodium and 12.4 times more Water than Cracker, meal.
• Both Cracker, meal and Canned Tomatoes with Green Chilies contain similar levels of Potassium per one kilogram.
• 1 kilogram of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cracker, meal has 25.5 times more Energy, 39 times more Omega 3, 23.6 times more Omega 6, 22.3 times more Carbohydrate and 13.5 times more Protein than Canned Tomatoes with Green Chilies.
• 1 kilogram of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein