Comparing Nutrients in 300 calories Crackers, whole-wheat VS Tomatoes in Juice with Salt

Weight per 300 calories

• Crackers, whole-wheat: 70.3g
• Tomatoes in Juice with Salt: 1875g

Crackers, whole-wheat have 26.7 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, whole-wheat or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Crackers, whole-wheat	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.93g	4.83% 4.7g	97g per day for Men 19-50 years
Saturated Fat	4.53% 1.45g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	25% 4.3g	10.7% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.6% 49g	50% 65g	130g per day for Men 19-50 years
Sugars	1.15% 0.84g	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% 0g	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	% 0.22g	% 23.3g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 0g	g per day for Men 19-50 years
Fiber	19% 7.24g	94% 35.6g	38g per day for Men 19-50 years
Protein	13.3% 7.43g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	41.7% 375μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.7% 0.13mg	898% 10.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.13% 0.015mg	79.3% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.3% 3.25mg	83.4% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.58mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	4.9% 19.7μg	37.5% 150μg	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	0% 0mg	263% 236mg	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	6.6% 0.99mg	73.8% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	40.6% 48.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	2.53% 25.3mg	62% 619mg	1000mg per day for Men 19-50 years
Copper	32.8% 0.3mg	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	29.3% 2.35mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.3mg	44.6% 188mg	420mg per day for Men 19-50 years
Manganese	65.7% 1.5mg	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	33.2% 233mg	45.5% 319mg	700mg per day for Men 19-50 years
Potassium	7.13% 242mg	105% 3581mg	3400mg per day for Men 19-50 years
Selenium	13% 7.1μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	37.5% 562mg	144% 2156mg	1500mg per day for Men 19-50 years
Zinc	16.8% 1.85mg	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	0.056% 2.07g	48% 1777g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Crackers, whole-wheat vs Tomatoes in Juice with Salt:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, 84.3 times more Vitamin B1, 69.9 times more Vitamin B2, 4.1 times more Vitamin B3, 3.8 times more Vitamin B5, 16 times more Vitamin B6, 7.6 times more Vitamin B9, more Vitamin C, 11.2 times more Vitamin E and 2.6 times more Vitamin K than Crackers, whole-wheat.
• Both Crackers, whole-wheat as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Crackers, whole-wheat vs Tomatoes in Juice with Salt:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 24.5 times more Calcium, 3.3 times more Copper, 4.6 times more Iron, 2.4 times more Magnesium, 1.4 times more Phosphorus, 14.8 times more Potassium, 1.8 times more Selenium, 3.8 times more Sodium and 860.1 times more Water than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Manganese and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Crackers, whole-wheat have 2.1 times more Fat, 2.3 times more Saturated Fat, 7.9 times more Omega 3 and 2.4 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 1.3 times more Carbohydrate, 57.2 times more Sugars, more Fructose, 4.9 times more Fiber and 2 times more Protein than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Energy per 300 kcal.
• Both Crackers, whole-wheat as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.