Comparing Nutrients in 1 kilogram Crackers, melba toast, wheat VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, wheat	14%	5%	81%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Crackers, melba toast, wheat	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	129% 3740kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	23.7% 23g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.37g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	31.3% 0.5g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	50.5% 8.6g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	588% 764g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	NA	35% 25.5g	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	18% 13g	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	% 12.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	195% 74g	50% 19g	38g per day for Men 19-50 years
Protein	230% 129g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, wheat	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	352% 4.2mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	230% 3mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	318% 51mg	44.5% 7.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.17mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	85.4% 1.1mg	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	330% 1320μg	20% 80μg	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	140% 126mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, wheat	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	43% 430mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	294% 2.65mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.28% 51μg	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	563% 45mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	133% 560mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	463% 10.6mg	29.6% 0.68mg	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	236% 1650mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	43.5% 1480mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	1000% 550μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	558% 8370mg	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	1.5% 55g	25.6% 948g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Crackers, melba toast, wheat vs Tomatoes in Juice with Salt:

• Crackers, melba toast, wheat have 5.4 times more Vitamin B2, 7.1 times more Vitamin B3, 4.4 times more Vitamin B5 and 16.5 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, 1.4 times more Vitamin B1 and more Vitamin C than Crackers, melba toast, wheat.
• Both Crackers, melba toast, wheat and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B6 per 1 kg.
• Both Crackers, melba toast, wheat as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Crackers, melba toast, wheat vs Tomatoes in Juice with Salt:

• Crackers, melba toast, wheat have 1.3 times more Calcium, 5.1 times more Copper, 7.9 times more Iron, 5.6 times more Magnesium, 15.6 times more Manganese, 9.7 times more Phosphorus, 78.6 times more Selenium, 7.3 times more Sodium and 12.5 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.3 times more Potassium and 17.2 times more Water than Crackers, melba toast, wheat.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, melba toast, wheat have 23.4 times more Energy, 9.2 times more Fat, 9.9 times more Saturated Fat, 12.5 times more Omega 3, 8.8 times more Omega 6, 22 times more Carbohydrate, 3.9 times more Fiber and 16.3 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Crackers, melba toast, wheat as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.