Comparing Nutrients in 300 calories Crackers, wheat, reduced fat VS Stewed Canned Tomatoes

Weight per 300 calories

• Crackers, wheat, reduced fat: 67.6g
• Stewed Canned Tomatoes: 1154g

Crackers, wheat, reduced fat have 17.1 times more energy per 100g than Stewed Canned Tomatoes. It has very high energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 300 calories - Crackers, wheat, reduced fat or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, reduced fat	8%	27%	65%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Crackers, wheat, reduced fat	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.3% 9.03g	2.26% 2.2g	97g per day for Men 19-50 years
Saturated Fat	4.46% 1.43g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	36.6% 0.59g	2.16% 0.035g	1.6g per day for Men 19-50 years
Omega 6	24.6% 4.18g	5.02% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48.3g	55% 71.4g	130g per day for Men 19-50 years
Sugars	14% 10g	56% 40.6g	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	0.82% 0.59g	30% 21.7g	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	% 1.05g	% 19g	g per day for Men 19-50 years
Sucrose	% 6.24g	% 0.23g	g per day for Men 19-50 years
Fiber	6.05% 2.3g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	11.3% 6.3g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, reduced fat	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	44.2% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.6% 3.46mg	51.5% 8.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.34mg	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	15% 0.2mg	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	21.5% 86μg	14.4% 57.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.94% 0.095μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	101% 91mg	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	5.3% 0.8mg	64% 9.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	23% 27.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, reduced fat	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	5.4% 54mg	39.2% 392mg	1000mg per day for Men 19-50 years
Copper	16.7% 0.15mg	144% 1.3mg	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	42.4% 3.4mg	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	62.5% 1.44mg	29.6% 0.68mg	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	25% 174mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	4.17% 142mg	70.2% 2388mg	3400mg per day for Men 19-50 years
Selenium	12.8% 7.03μg	12.6% 6.92μg	55μg per day for Men 19-50 years
Sodium	35% 524mg	170% 2550mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	0.05% 1.84g	28.5% 1056g	3700g per day for Men 19-50 years

Crackers, Wheat, Reduced Fat VS Stewed Canned Tomatoes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Crackers, wheat, reduced fat or Stewed Canned Tomatoes?

Lets compare vitamin content per 300 calories of Crackers, wheat, reduced fat vs Stewed Canned Tomatoes:

• 300 calories of Crackers, wheat, reduced fat have 1.5 times more Vitamin B9 than Stewed Canned Tomatoes.
• While 300 kcal of Stewed Canned Ripe Red Tomatoes contain more Vitamin A, 1.3 times more Vitamin B1, 2.2 times more Vitamin B2, 2.4 times more Vitamin B3, 3.8 times more Vitamin B5, 1.9 times more Vitamin B6, more Vitamin C, 12 times more Vitamin E and 1.7 times more Vitamin K than Crackers, wheat, reduced fat.
• 300 calories of Crackers, wheat, reduced fat have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Crackers, wheat, reduced fat as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Crackers, wheat, reduced fat vs Stewed Canned Tomatoes:

• 300 calories of Crackers, wheat, reduced fat have 2.1 times more Manganese than Stewed Canned Tomatoes.
• While 300 kcal of Stewed Canned Ripe Red Tomatoes contain 7.3 times more Calcium, 8.6 times more Copper, 4.5 times more Iron, 4.4 times more Magnesium, 1.3 times more Phosphorus, 16.8 times more Potassium, 4.9 times more Sodium, 1.7 times more Zinc and 572.6 times more Water than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat and Stewed Canned Tomatoes contain similar levels of Selenium per 300 calories.
• 300 calories of Crackers, wheat, reduced fat lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Crackers, wheat, reduced fat have 4.1 times more Fat, 16.9 times more Omega 3 and 4.9 times more Omega 6 than Stewed Canned Tomatoes.
• While 300 kcal of Stewed Canned Ripe Red Tomatoes contain 1.5 times more Carbohydrate, 4 times more Sugars, 36.5 times more Fructose, 5 times more Fiber and 1.7 times more Protein than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat and Stewed Canned Tomatoes offer comparable quantities of Energy per 300 calories.
• 300 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 3 and Omega 6