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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Crackers, standard snack-type, with whole wheat	6%	35%	59%

Macro Nutrients

	Tomatoes in Juice with Salt	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Energy	2.5% 72.6kcal	72.4% 2100kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	83.4% 81g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	61.6% 19.7g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	253% 4.05g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	188% 32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.7g	239% 310g	130g per day for Men 19-50 years
Sugars	16% 11.6g	65.3% 47.3g	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	8.2% 5.94g	1.13% 0.82g	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	% 5.62g	% 1.1g	g per day for Men 19-50 years
Sucrose	% 0g	% 44g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	58.5% 22.2g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Vitamin A	10% 91μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	217% 2.6mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	84.8% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.23mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	63% 0.82mg	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	9.07% 36.3μg	65.8% 263μg	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	63.5% 57mg	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	18% 2.68mg	87.7% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	53.7% 64.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Calcium	15% 150mg	75.7% 757mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	99% 0.89mg	0.9mg per day for Men 19-50 years
Fluoride	0.58% 23μg	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	32.3% 2.6mg	207% 16.6mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	50.8% 213mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	181% 4.15mg	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	11% 77mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	25.5% 866mg	28% 948mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	71.8% 39.5μg	55μg per day for Men 19-50 years
Sodium	34.8% 522mg	226% 3393mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	45.8% 5.03mg	11mg per day for Men 19-50 years
Water	11.6% 430g	0.33% 12.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Crackers, standard snack-type, with whole wheat per 1 lb

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

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

• 1 pound of Tomatoes in Juice with Salt has more Vitamin A, 1.8 times more Vitamin B1 and more Vitamin C than Crackers, standard snack-type, with whole wheat.
• While 1 lb of Crackers, standard snack-type, with whole wheat contains 4.4 times more Vitamin B2, 6.3 times more Vitamin B3, 4.1 times more Vitamin B5, 1.6 times more Vitamin B6, 7.3 times more Vitamin B9, 4.9 times more Vitamin E and 5.5 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 1 pound of Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tomatoes in Juice with Salt vs Crackers, standard snack-type, with whole wheat:

• 1 pound of Tomatoes in Juice with Salt has 34.7 times more Water than Crackers, standard snack-type, with whole wheat.
• While 1 lb of Crackers, standard snack-type, with whole wheat contains 5.1 times more Calcium, 3.8 times more Copper, 6.4 times more Iron, 4.7 times more Magnesium, 13.5 times more Manganese, 20.9 times more Phosphorus, 12.4 times more Selenium, 6.5 times more Sodium and 9.3 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Crackers, standard snack-type, with whole wheat contain similar levels of Potassium per one pound.
• 1 pound of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Crackers, standard snack-type, with whole wheat contains 28.9 times more Energy, 71.4 times more Fat, 127.8 times more Saturated Fat, 223 times more Omega 3, 72.5 times more Omega 6, 19.7 times more Carbohydrate, 4.1 times more Sugars, 2.6 times more Fiber and 9.2 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 1 pound of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein