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

Macros Ratio

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

Macro Nutrients

	Canned Tomatoes with Green Chilies	Crackers, whole-wheat	Recommended Dietary Allowance
Energy	5.17% 150kcal	147% 4270kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	146% 141g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	64.5% 20.6g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	527% 8.43g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	359% 61g	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	535% 696g	130g per day for Men 19-50 years
Sugars	NA	16.4% 12g	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	0% 0g	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	% 3.2g	g per day for Men 19-50 years
Sucrose	NA	% 8.6g	g per day for Men 19-50 years
Fiber	NA	271% 103g	38g per day for Men 19-50 years
Protein	12.3% 6.9g	189% 106g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Crackers, whole-wheat	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	152% 1.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	289% 46.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.6% 1.48mg	166% 8.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	142% 1.85mg	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	70% 280μg	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	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	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	227% 272μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Crackers, whole-wheat	Recommended Dietary Allowance
Calcium	20% 200mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	467% 4.2mg	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	418% 33.4mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	262% 1100mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	936% 21.5mg	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	473% 3310mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	101% 3450mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	184% 101μg	55μg per day for Men 19-50 years
Sodium	267% 4010mg	533% 8000mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	239% 26.3mg	11mg per day for Men 19-50 years
Water	25.5% 942g	0.79% 29.4g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Canned Tomatoes with Green Chilies has more Vitamin A and more Vitamin C than Crackers, whole-wheat.
• While 1 kg of Crackers, whole-wheat contains 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 Red Ripe Tomatoes with Green Chilies.
• 1 kilogram of Crackers, whole-wheat have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Crackers, whole-wheat have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Canned Tomatoes with Green Chilies has 32.1 times more Water than Crackers, whole-wheat.
• While 1 kg of Crackers, whole-wheat contains 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 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, whole-wheat contains 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 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