Comparing Nutrients in 1 kilogram Crackers, whole-wheat VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Crackers, whole-wheat	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	147% 4270kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	146% 141g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	64.5% 20.6g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	527% 8.43g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	359% 61g	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	535% 696g	28% 36.2g	130g per day for Men 19-50 years
Sugars	16.4% 12g	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	0% 0g	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	% 3.2g	NA	g per day for Men 19-50 years
Sucrose	% 8.6g	NA	g per day for Men 19-50 years
Fiber	271% 103g	NA	38g per day for Men 19-50 years
Protein	189% 106g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-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	152% 1.82mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	289% 46.3mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	166% 8.3mg	29.6% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.85mg	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	70% 280μg	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	94% 14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	227% 272μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	36% 360mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	467% 4.2mg	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	418% 33.4mg	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	262% 1100mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	936% 21.5mg	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	473% 3310mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	101% 3450mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	184% 101μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	533% 8000mg	267% 4010mg	1500mg per day for Men 19-50 years
Zinc	239% 26.3mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.79% 29.4g	25.5% 942g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole-wheat VS Canned Tomatoes with Green Chilies per 1 kg

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

• 1 kilogram of Crackers, whole-wheat has 5.4 times more Vitamin B1, 7.2 times more Vitamin B3, 5.6 times more Vitamin B5, 1.8 times more Vitamin B6 and 3.1 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 and more Vitamin C than Crackers, whole-wheat.
• 1 kilogram of Crackers, whole-wheat have insufficient amounts of Vitamin A and Vitamin C
• Both Crackers, whole-wheat as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Crackers, whole-wheat has 1.8 times more Calcium, 4.7 times more Copper, 12.8 times more Iron, 10 times more Magnesium, 16.3 times more Manganese, 23.6 times more Phosphorus, 3.2 times more Potassium, 25.3 times more Selenium, 2 times more Sodium and 20.2 times more Zinc than Canned Tomatoes with Green Chilies.
• While 1 kg of Canned Red Ripe Tomatoes with Green Chilies contains 32.1 times more Water than Crackers, whole-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, whole-wheat has 28.5 times more Energy, 176.6 times more Fat, 187.5 times more Saturated Fat, 843 times more Omega 3, 210.2 times more Omega 6, 19.2 times more Carbohydrate and 15.3 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