Comparing Nutrients in 1 kilogram Crackers, wheat, reduced fat VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, reduced fat	8%	27%	65%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Crackers, wheat, reduced fat	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	153% 4440kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	138% 134g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	66% 21g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	542% 8.67g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	364% 61.8g	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	550% 715g	47.6% 62g	130g per day for Men 19-50 years
Sugars	207% 150g	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	12% 8.8g	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	% 15.5g	% 16.3g	g per day for Men 19-50 years
Sucrose	% 92g	% 0.2g	g per day for Men 19-50 years
Fiber	89.5% 34g	26.3% 10g	38g per day for Men 19-50 years
Protein	167% 93g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, reduced fat	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	521% 6.25mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	208% 2.7mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	320% 51.2mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	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	318% 1270μg	12.5% 50μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	58.3% 1.4μg	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	78.7% 12mg	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	206% 247μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, reduced fat	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	80% 800mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	248% 2.23mg	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	628% 50.2mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	925% 21.3mg	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	369% 2580mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	61.8% 2100mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	189% 104μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	517% 7760mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	158% 17.4mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	0.74% 27.3g	24.7% 915g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Crackers, wheat, reduced fat vs Stewed Canned Tomatoes:

• Crackers, wheat, reduced fat have 13.6 times more Vitamin B1, 7.7 times more Vitamin B2, 7.2 times more Vitamin B3, 4.5 times more Vitamin B5, 8.8 times more Vitamin B6, 25.4 times more Vitamin B9, more Vitamin B12, 1.4 times more Vitamin E and 10.3 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain more Vitamin A and more Vitamin C than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Crackers, wheat, reduced fat vs Stewed Canned Tomatoes:

• Crackers, wheat, reduced fat have 2.4 times more Calcium, 2 times more Copper, 3.8 times more Iron, 3.9 times more Magnesium, 36.1 times more Manganese, 12.9 times more Phosphorus, 17.3 times more Selenium, 3.5 times more Sodium and 10.2 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 33.5 times more Water than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat and Stewed Canned Ripe Red Tomatoes have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, wheat, reduced fat have 17.1 times more Energy, 70.4 times more Fat, 81.2 times more Saturated Fat, 289 times more Omega 3, 83.5 times more Omega 6, 11.6 times more Carbohydrate, 4.3 times more Sugars, 3.4 times more Fiber and 10.3 times more Protein than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 2.1 times more Fructose than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.