Comparing Nutrients in 1 kilogram Crackers, melba toast, wheat VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, wheat	14%	5%	81%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Crackers, melba toast, wheat	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	129% 3740kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	23.7% 23g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.37g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	31.3% 0.5g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	50.5% 8.6g	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	588% 764g	28% 36.2g	130g per day for Men 19-50 years
Sugars	NA	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	195% 74g	NA	38g per day for Men 19-50 years
Protein	230% 129g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, wheat	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	352% 4.2mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	230% 3mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	318% 51mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.17mg	29.6% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	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	330% 1320μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, wheat	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	43% 430mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	294% 2.65mg	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	563% 45mg	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	133% 560mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	463% 10.6mg	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	236% 1650mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	43.5% 1480mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	1000% 550μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	558% 8370mg	267% 4010mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	1.5% 55g	25.5% 942g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, melba toast, wheat VS Canned Tomatoes with Green Chilies per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, melba toast, wheat 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 Crackers, melba toast, wheat vs Canned Tomatoes with Green Chilies:

• 1 kilogram of Crackers, melba toast, wheat has 12.4 times more Vitamin B1, 15.7 times more Vitamin B2, 7.9 times more Vitamin B3, 3.5 times more Vitamin B5 and 14.7 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 and more Vitamin C than Crackers, melba toast, wheat.
• Both Crackers, melba toast, wheat and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Crackers, melba toast, wheat have insufficient amounts of Vitamin A and Vitamin C
• 1 kilogram of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Crackers, melba toast, wheat as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Crackers, melba toast, wheat vs Canned Tomatoes with Green Chilies:

• 1 kilogram of Crackers, melba toast, wheat has 2.2 times more Calcium, 2.9 times more Copper, 17.3 times more Iron, 5.1 times more Magnesium, 8.1 times more Manganese, 11.8 times more Phosphorus, 1.4 times more Potassium, 137.5 times more Selenium, 2.1 times more Sodium and 11.5 times more Zinc than Canned Tomatoes with Green Chilies.
• While 1 kg of Canned Red Ripe Tomatoes with Green Chilies contains 17.1 times more Water than Crackers, melba toast, wheat.
• 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 Crackers, melba toast, wheat has 24.9 times more Energy, 28.8 times more Fat, 50 times more Omega 3, 29.6 times more Omega 6, 21.1 times more Carbohydrate and 18.7 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