Comparing Nutrients in 1 pound Crackers, standard snack-type, with whole wheat VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, with whole wheat	6%	35%	59%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Crackers, standard snack-type, with whole wheat	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	72.4% 2100kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	83.4% 81g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	61.6% 19.7g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	253% 4.05g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	188% 32g	1.97% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	239% 310g	21.6% 28g	130g per day for Men 19-50 years
Sugars	65.3% 47.3g	22% 16g	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	1.13% 0.82g	11.8% 8.53g	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	% 1.1g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 44g	% 0.091g	g per day for Men 19-50 years
Fiber	58.5% 22.2g	12% 4.54g	38g per day for Men 19-50 years
Protein	59% 33g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, with whole wheat	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.8% 1.1mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63% 0.82mg	5.93% 0.077mg	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	65.8% 263μg	5.67% 22.7μg	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	40% 36mg	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	87.7% 13mg	25% 3.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53.7% 64.4μg	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, with whole wheat	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	75.7% 757mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	56.4% 0.51mg	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	207% 16.6mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	50.8% 213mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	181% 4.15mg	11.6% 0.27mg	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	231% 1615mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	28% 948mg	27.6% 939mg	3400mg per day for Men 19-50 years
Selenium	71.8% 39.5μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	226% 3393mg	67% 1002mg	1500mg per day for Men 19-50 years
Zinc	45.8% 5.03mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	0.33% 12.4g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, standard snack-type, with whole wheat VS Stewed Canned Tomatoes per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, standard snack-type, with whole wheat versus 1 lb of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Crackers, standard snack-type, with whole wheat vs Stewed Canned Tomatoes:

• 1 pound of Crackers, standard snack-type, with whole wheat has 7 times more Vitamin B1, 6.9 times more Vitamin B2, 6.2 times more Vitamin B3, 4.2 times more Vitamin B5, 10.6 times more Vitamin B6, 11.6 times more Vitamin B9, 3.5 times more Vitamin E and 5.9 times more Vitamin K than Stewed Canned Tomatoes.
• While 1 lb of Stewed Canned Ripe Red Tomatoes contains more Vitamin C than Crackers, standard snack-type, with whole wheat.
• 1 pound of Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin C
• 1 pound of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Crackers, standard snack-type, with whole wheat as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Crackers, standard snack-type, with whole wheat vs Stewed Canned Tomatoes:

• 1 pound of Crackers, standard snack-type, with whole wheat has 4.9 times more Calcium, 1.8 times more Copper, 2.7 times more Iron, 3.9 times more Magnesium, 15.5 times more Manganese, 17.8 times more Phosphorus, 14.5 times more Selenium, 3.4 times more Sodium and 6.5 times more Zinc than Stewed Canned Tomatoes.
• While 1 lb of Stewed Canned Ripe Red Tomatoes contains 33.5 times more Water than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Stewed Canned Tomatoes contain similar levels of Potassium per one pound.
• 1 pound of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, standard snack-type, with whole wheat has 17.8 times more Energy, 93.9 times more Fat, 167.1 times more Saturated Fat, 297.3 times more Omega 3, 95.1 times more Omega 6, 11 times more Carbohydrate, 3 times more Sugars, 4.9 times more Fiber and 8 times more Protein than Stewed Canned Tomatoes.
• While 1 lb of Stewed Canned Ripe Red Tomatoes contains 10.4 times more Fructose than Crackers, standard snack-type, with whole wheat.
• 1 pound of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein