Comparing Nutrients in 300 calories Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour VS Tomatoes

Weight per 300 calories

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour: 65.8g
• Tomatoes: 1667g

Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 25.3 times more energy per 100g than Tomatoes. It has very high energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%
Tomatoes	17%	9%	74%

Macro Nutrients

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.5% 10g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	11.7% 3.76g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	1.4% 0.022g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	5.14% 0.87g	7.84% 1.33g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 50.6g	50% 65g	130g per day for Men 19-50 years
Sugars	3.54% 2.57g	60.5% 44g	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	0.27% 0.2g	31.5% 23g	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	% 0.26g	% 21g	g per day for Men 19-50 years
Sucrose	% 2.1g	% 0g	g per day for Men 19-50 years
Fiber	5.2% 1.97g	52.6% 20g	38g per day for Men 19-50 years
Protein	2.94% 1.64g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.039mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.06% 0.066mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.41mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.54% 0.046mg	103% 1.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	26% 7.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.15% 4.6μg	62.5% 250μg	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	254% 228mg	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	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Tomatoes	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	6.36% 0.057mg	109% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.96% 38.3μg	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	4.6% 0.37mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	2.35% 9.87mg	43.7% 183mg	420mg per day for Men 19-50 years
Manganese	8.55% 0.2mg	82.6% 1.9mg	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	5.36% 37.5mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	1.66% 56.6mg	116% 3950mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	39% 586mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	2.63% 0.29mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	0.044% 1.63g	42.6% 1575g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Tomatoes:

• Raw Ripe Red Tomatoes contain 15.6 times more Vitamin B1, 4.8 times more Vitamin B2, 23.9 times more Vitamin B3, 29 times more Vitamin B6 and 54.3 times more Vitamin B9 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.

Comparing minerals per 300 calories for Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Tomatoes:

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 7 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 9 times more Calcium, 17.2 times more Copper, 12.2 times more Iron, 18.6 times more Magnesium, 9.7 times more Manganese, 10.7 times more Phosphorus, 69.8 times more Potassium, 9.8 times more Zinc and 965.5 times more Water than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.

Comparison of macro-nutrients per 300 calories:

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 3 times more Fat and 8.1 times more Saturated Fat than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.2 times more Omega 3, 1.5 times more Omega 6, 1.3 times more Carbohydrate, 17.1 times more Sugars, 115.7 times more Fructose, 10.1 times more Fiber and 8.9 times more Protein than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Raw Ripe Red Tomatoes have similar amounts of Energy per 300 kcal.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour as well as Raw Ripe Red Tomatoes have insufficient amounts of Glucose and Sucrose in 300 kcal.