Comparing Nutrients in 300 calories Crackers, whole-wheat, reduced fat VS Tomatoes

Weight per 300 calories

• Crackers, whole-wheat, reduced fat: 72g
• Tomatoes: 1667g

Crackers, whole-wheat, reduced fat have 23.1 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, whole-wheat, reduced fat or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat, reduced fat	11%	16%	73%
Tomatoes	17%	9%	74%

Macro Nutrients

	Crackers, whole-wheat, reduced fat	Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.64% 5.47g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.3g	7.84% 1.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.5g	50% 65g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	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% 0g	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	% 0.23g	% 21g	g per day for Men 19-50 years
Sucrose	% 0.65g	% 0g	g per day for Men 19-50 years
Fiber	20.7% 7.86g	52.6% 20g	38g per day for Men 19-50 years
Protein	14.6% 8.18g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, reduced fat	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.22% 0.016mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.6% 3.77mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	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	5.4% 21.6μg	62.5% 250μg	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	254% 228mg	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	5.2% 0.78mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, reduced fat	Tomatoes	Recommended Dietary Allowance
Calcium	2.8% 28mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	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	32% 2.57mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	20.6% 86.5mg	43.7% 183mg	420mg per day for Men 19-50 years
Manganese	71.6% 1.65mg	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	37.5% 263mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	7.9% 269mg	116% 3950mg	3400mg per day for Men 19-50 years
Selenium	18.5% 10μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	36% 537mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	19.6% 2.16mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	0.05% 1.87g	42.6% 1575g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes contain more Vitamin A, 4.6 times more Vitamin B1, 20 times more Vitamin B2, 2.6 times more Vitamin B3, 2.3 times more Vitamin B5, 9.4 times more Vitamin B6, 11.6 times more Vitamin B9, more Vitamin C, 11.6 times more Vitamin E and 14.6 times more Vitamin K than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Crackers, whole-wheat, reduced fat vs Tomatoes:

• Crackers, whole-wheat, reduced fat have more Selenium and 6.4 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 5.9 times more Calcium, 3.1 times more Copper, 1.8 times more Iron, 2.1 times more Magnesium, 1.5 times more Phosphorus, 14.7 times more Potassium, 1.3 times more Zinc and 843.4 times more Water than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Raw Ripe Red Tomatoes have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Crackers, whole-wheat, reduced fat have 1.6 times more Fat, 5.7 times more Omega 3 and 1.7 times more Omega 6 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 49.8 times more Sugars, more Fructose, 2.5 times more Fiber and 1.8 times more Protein than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Raw Ripe Red Tomatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Crackers, whole-wheat, reduced fat as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.