Comparing Nutrients in 1 kilogram Canned Tomatoes with Green Chilies VS Crackers, wheat, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Crackers, wheat, reduced fat	8%	27%	65%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Energy	5.17% 150kcal	153% 4440kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	138% 134g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	66% 21g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	542% 8.67g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	364% 61.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.2g	550% 715g	130g per day for Men 19-50 years
Sugars	NA	207% 150g	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	12% 8.8g	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	% 15.5g	g per day for Men 19-50 years
Sucrose	NA	% 92g	g per day for Men 19-50 years
Fiber	NA	89.5% 34g	38g per day for Men 19-50 years
Protein	12.3% 6.9g	167% 93g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	521% 6.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	208% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	320% 51.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.6% 1.48mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	115% 1.5mg	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	22.5% 90μg	318% 1270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	58.3% 1.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	69% 62mg	0% 0mg	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	NA	78.7% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	206% 247μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Calcium	20% 200mg	80% 800mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	248% 2.23mg	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	32.5% 2.6mg	628% 50.2mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	112% 470mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	925% 21.3mg	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	20% 140mg	369% 2580mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	61.8% 2100mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	189% 104μg	55μg per day for Men 19-50 years
Sodium	267% 4010mg	517% 7760mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	158% 17.4mg	11mg per day for Men 19-50 years
Water	25.5% 942g	0.74% 27.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Crackers, wheat, reduced fat per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Tomatoes with Green Chilies versus 1 kg of Crackers, wheat, reduced fat to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Canned Tomatoes with Green Chilies has more Vitamin A and more Vitamin C than Crackers, wheat, reduced fat.
• While 1 kg of Crackers, wheat, reduced fat contains 18.4 times more Vitamin B1, 14.2 times more Vitamin B2, 8 times more Vitamin B3, 3.4 times more Vitamin B5, 1.5 times more Vitamin B6, 14.1 times more Vitamin B9 and more Vitamin B12 than Canned Red Ripe Tomatoes with Green Chilies.
• 1 kilogram of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2 and Vitamin B12
• 1 kilogram of Crackers, wheat, reduced fat have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Crackers, wheat, reduced fat have insufficient amounts of Vitamin D in one kilogram.

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

• 1 kilogram of Canned Tomatoes with Green Chilies has 34.5 times more Water than Crackers, wheat, reduced fat.
• While 1 kg of Crackers, wheat, reduced fat contains 4 times more Calcium, 2.5 times more Copper, 19.3 times more Iron, 4.3 times more Magnesium, 16.1 times more Manganese, 18.4 times more Phosphorus, 2 times more Potassium, 26 times more Selenium, 1.9 times more Sodium and 13.4 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 1 kilogram of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Crackers, wheat, reduced fat contains 29.6 times more Energy, 167.1 times more Fat, 192 times more Saturated Fat, 867 times more Omega 3, 213.1 times more Omega 6, 19.8 times more Carbohydrate and 13.5 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 1 kilogram of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein