Comparing Nutrients in 1 kilogram Stewed Canned Tomatoes VS Crackers, melba toast, rye (includes pumpernickel)

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Crackers, melba toast, rye (includes pumpernickel)	12%	8%	80%

Macro Nutrients

	Stewed Canned Tomatoes	Crackers, melba toast, rye (includes pumpernickel)	Recommended Dietary Allowance
Energy	8.97% 260kcal	134% 3890kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	14% 4.53g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	66.3% 1.06g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	73% 12.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.6% 62g	595% 773g	130g per day for Men 19-50 years
Sugars	48.6% 35.2g	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	26% 19g	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	% 16.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	211% 80g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	207% 116g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Crackers, melba toast, rye (includes pumpernickel)	Recommended Dietary Allowance
Vitamin A	10% 90μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	394% 4.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	218% 2.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	295% 47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	97% 4.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	66% 0.86mg	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	12.5% 50μg	213% 850μg	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	87.8% 79mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	55.3% 8.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Crackers, melba toast, rye (includes pumpernickel)	Recommended Dietary Allowance
Calcium	34% 340mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	124% 1.12mg	446% 4mg	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	166% 13.3mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	93% 390mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	321% 7.38mg	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	28.6% 200mg	261% 1830mg	700mg per day for Men 19-50 years
Potassium	61% 2070mg	56.8% 1930mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	704% 387μg	55μg per day for Men 19-50 years
Sodium	147% 2210mg	599% 8990mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	124% 13.6mg	11mg per day for Men 19-50 years
Water	24.7% 915g	1.32% 49g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Crackers, melba toast, rye (includes pumpernickel) per 1 kg

Compare the macro and micronutrient content in 1 kg of Stewed Canned Tomatoes versus 1 kg of Crackers, melba toast, rye (includes pumpernickel) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Stewed Canned Tomatoes vs Crackers, melba toast, rye (includes pumpernickel):

• 1 kilogram of Stewed Canned Tomatoes has more Vitamin C than Crackers, melba toast, rye (includes pumpernickel).
• While 1 kg of Crackers, melba toast, rye (includes pumpernickel) contains 10.3 times more Vitamin B1, 8.1 times more Vitamin B2, 6.6 times more Vitamin B3, 4.2 times more Vitamin B5, 5.1 times more Vitamin B6 and 17 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 1 kilogram of Crackers, melba toast, rye (includes pumpernickel) have insufficient amounts of Vitamin C
• Both Stewed Canned Ripe Red Tomatoes as well as Crackers, melba toast, rye (includes pumpernickel) have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Stewed Canned Tomatoes vs Crackers, melba toast, rye (includes pumpernickel):

• 1 kilogram of Stewed Canned Tomatoes has 18.7 times more Water than Crackers, melba toast, rye (includes pumpernickel).
• While 1 kg of Crackers, melba toast, rye (includes pumpernickel) contains 2.3 times more Calcium, 3.6 times more Copper, 2.8 times more Iron, 3.3 times more Magnesium, 12.5 times more Manganese, 9.2 times more Phosphorus, 64.5 times more Selenium, 4.1 times more Sodium and 8 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Crackers, melba toast, rye (includes pumpernickel) 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 kg of Crackers, melba toast, rye (includes pumpernickel) contains 15 times more Energy, 17.9 times more Fat, 35.3 times more Omega 3, 16.8 times more Omega 6, 12.5 times more Carbohydrate, 8 times more Fiber and 12.7 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein