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

Macros Ratio

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

Macro Nutrients

	Crackers, wheat, reduced fat	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	69.4% 2014kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	62.5% 60.6g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	30% 9.58g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	246% 3.93g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	165% 28g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	250% 324g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	94% 68g	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	5.5% 4g	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	% 7.03g	NA	g per day for Men 19-50 years
Sucrose	% 42g	NA	g per day for Men 19-50 years
Fiber	40.6% 15.4g	NA	38g per day for Men 19-50 years
Protein	75.7% 42.4g	5.6% 3.13g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, reduced fat	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	236% 2.83mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.22mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	145% 23.2mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.3% 2.3mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.3% 0.68mg	36% 0.47mg	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	144% 576μg	10.2% 41μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	26.5% 0.64μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	31.2% 28mg	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	35.7% 5.35mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	93% 112μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, reduced fat	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	36.3% 363mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	45.4% 0.41mg	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	285% 22.8mg	14.7% 1.18mg	8mg per day for Men 19-50 years
Magnesium	50.8% 213mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	419% 9.65mg	26% 0.6mg	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	167% 1170mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	28% 953mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	85.8% 47μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	235% 3520mg	121% 1819mg	1500mg per day for Men 19-50 years
Zinc	71.8% 7.9mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	0.33% 12.4g	11.6% 427g	3700g per day for Men 19-50 years

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

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

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

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

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

• 1 pound of Crackers, wheat, reduced fat has 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 Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains 34.5 times more Water than Crackers, wheat, reduced fat.
• 1 pound of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, wheat, reduced fat has 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 Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein