Comparing Nutrients in 1 kilogram Crackers, melba toast, plain VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, plain	13%	8%	79%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Crackers, melba toast, plain	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	134% 3900kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	14% 4.45g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	71% 12g	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	589% 766g	47.6% 62g	130g per day for Men 19-50 years
Sugars	13% 9.4g	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	166% 63g	26.3% 10g	38g per day for Men 19-50 years
Protein	216% 121g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, plain	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	344% 4.13mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	210% 2.73mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	257% 41mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.93mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	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	310% 1240μg	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	7.5% 9μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, plain	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	93% 930mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	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	463% 37mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	140% 590mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	491% 11.3mg	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	280% 1960mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	59.4% 2020mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	633% 348μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	399% 5980mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	183% 20mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	1.38% 51g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, melba toast, plain VS Stewed Canned Tomatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, melba toast, plain 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 Crackers, melba toast, plain vs Stewed Canned Tomatoes:

• 1 kilogram of Crackers, melba toast, plain has 9 times more Vitamin B1, 7.8 times more Vitamin B2, 5.8 times more Vitamin B3, 6.1 times more Vitamin B5, 5.8 times more Vitamin B6 and 24.8 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 2.7 times more Vitamin K than Crackers, melba toast, plain.
• 1 kilogram of Crackers, melba toast, plain 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 Crackers, melba toast, plain 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 Crackers, melba toast, plain vs Stewed Canned Tomatoes:

• 1 kilogram of Crackers, melba toast, plain has 2.7 times more Calcium, 2.6 times more Copper, 2.8 times more Iron, 4.9 times more Magnesium, 19.2 times more Manganese, 9.8 times more Phosphorus, 58 times more Selenium, 2.7 times more Sodium and 11.8 times more Zinc than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 17.9 times more Water than Crackers, melba toast, plain.
• Both Crackers, melba toast, plain and Stewed Canned Tomatoes contain similar levels of Potassium per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, melba toast, plain has 15 times more Energy, 16.8 times more Fat, 23.7 times more Omega 3, 16.4 times more Omega 6, 12.4 times more Carbohydrate, 6.3 times more Fiber and 13.3 times more Protein than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 3.7 times more Sugars than Crackers, melba toast, plain.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein