Comparing Nutrients in 300 calories Crackers, flavored, fish-shaped VS Tomatoes in Juice with Salt

Weight per 300 calories

• Crackers, flavored, fish-shaped: 64.8g
• Tomatoes in Juice with Salt: 1875g

Crackers, flavored, fish-shaped have 28.9 times more energy per 100g than Tomatoes in Juice with Salt. It has very high energy density when compared to other foods. Canned Red Ripe Tomatoes in Tomato Juice with Salt having very low energy density.

Which food has more nutrients per 300 calories - Crackers, flavored, fish-shaped or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Crackers, flavored, fish-shaped	9%	34%	57%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Crackers, flavored, fish-shaped	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.5g	4.83% 4.7g	97g per day for Men 19-50 years
Saturated Fat	4.17% 1.33g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	13.3% 2.25g	10.7% 1.8g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.7% 42.6g	50% 65g	130g per day for Men 19-50 years
Sugars	1.05% 0.76g	66% 48g	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	0.08% 0.058g	34% 24.6g	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	% 0.19g	% 23.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	5.3% 2g	94% 35.6g	38g per day for Men 19-50 years
Protein	11.8% 6.6g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Crackers, flavored, fish-shaped	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	NA	41.7% 375μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	898% 10.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	79.3% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	83.4% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.58% 0.43mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.24% 0.055mg	160% 2.1mg	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	24.8% 99μg	37.5% 150μg	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	263% 236mg	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	16% 2.4mg	73.8% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	40.6% 48.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, flavored, fish-shaped	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	5.38% 53.8mg	62% 619mg	1000mg per day for Men 19-50 years
Copper	9.65% 0.087mg	108% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.4% 96μg	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	37% 2.97mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	3.86% 16mg	44.6% 188mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	55.4% 1.28mg	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	15.5% 108mg	45.5% 319mg	700mg per day for Men 19-50 years
Potassium	4.27% 145mg	105% 3581mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.6μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	42% 629mg	144% 2156mg	1500mg per day for Men 19-50 years
Zinc	6.42% 0.71mg	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	0.06% 2.2g	48% 1777g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Crackers, flavored, fish-shaped vs Tomatoes in Juice with Salt:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 20.5 times more Vitamin B1, 3.1 times more Vitamin B2, 3.2 times more Vitamin B3, 5.1 times more Vitamin B5, 37.8 times more Vitamin B6, 1.5 times more Vitamin B9, 4.6 times more Vitamin E and 2.7 times more Vitamin K than Crackers, flavored, fish-shaped.

Comparing minerals per 300 calories for Crackers, flavored, fish-shaped vs Tomatoes in Juice with Salt:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 11.5 times more Calcium, 11.2 times more Copper, 3.6 times more Iron, 11.6 times more Magnesium, 3.5 times more Manganese, 2.9 times more Phosphorus, 24.7 times more Potassium, 5.1 times more Selenium, 3.4 times more Sodium, 3.2 times more Zinc and 801.7 times more Water than Crackers, flavored, fish-shaped.

Comparison of macro-nutrients per 300 calories:

• Crackers, flavored, fish-shaped have 2.4 times more Fat, 2.1 times more Saturated Fat, 3.6 times more Omega 3 and 1.2 times more Omega 6 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.5 times more Carbohydrate, 62.5 times more Sugars, 421.2 times more Fructose, 17.7 times more Fiber and 2.3 times more Protein than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Energy per 300 kcal.
• Both Crackers, flavored, fish-shaped as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Glucose and Sucrose in 300 kcal.