Comparing Nutrients in 1 pound Mary's Gone Crackers, Original Crackers, Organic Gluten Free VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Mary's Gone Crackers, Original Crackers, Organic Gluten Free	11%	32%	57%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	69.8% 2023kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	NA	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	NA	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	NA	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	224% 292g	12% 15.7g	130g per day for Men 19-50 years
Sugars	6.26% 4.54g	16% 11.6g	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	0% 0g	8.2% 5.94g	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	% 0g	% 5.62g	g per day for Men 19-50 years
Sucrose	% 4.54g	% 0g	g per day for Men 19-50 years
Fiber	193% 73.5g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	98% 54.7g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	NA	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79.4% 0.95mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.8% 1mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	153% 24.4mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	38.7% 0.5mg	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	NA	9.07% 36.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	63.5% 57mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	101% 1012mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	325% 2.92mg	26.2% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	180% 14.4mg	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	214% 898mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	497% 11.4mg	13.4% 0.31mg	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	273% 1914mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	63.6% 2164mg	25.5% 866mg	3400mg per day for Men 19-50 years
Selenium	162% 89.4μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	178% 2663mg	34.8% 522mg	1500mg per day for Men 19-50 years
Zinc	122% 13.4mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	0.53% 19.5g	11.6% 430g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Tomatoes in Juice with Salt:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 4 times more Vitamin B2 and 7.6 times more Vitamin B3 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.7 times more Vitamin B1 than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.

Comparing minerals per 1 pound for Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Tomatoes in Juice with Salt:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 6.8 times more Calcium, 12.4 times more Copper, 5.6 times more Iron, 19.8 times more Magnesium, 37.1 times more Manganese, 24.8 times more Phosphorus, 2.5 times more Potassium, 28.1 times more Selenium, 5.1 times more Sodium and 24.6 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 22.1 times more Water than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.

Comparison of macro-nutrients per 1 pound:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 27.9 times more Energy, 62.5 times more Fat, 18.5 times more Carbohydrate, 8.5 times more Fiber and 15.3 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.6 times more Sugars and more Fructose than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Glucose and Sucrose in 1 lb.