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

Weight per 300 calories

• Stewed Canned Tomatoes: 1154g
• Crackers, whole-wheat, reduced fat: 72g

Crackers, whole-wheat, reduced fat have 16 times more energy per unit of mass than Stewed Canned Ripe Red Tomatoes, which is very high in comparison to other foods. Stewed Canned Tomatoes having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Crackers, whole-wheat, reduced fat	11%	16%	73%

Macro Nutrients

	Stewed Canned Tomatoes	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.26% 2.2g	5.64% 5.47g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	2.16% 0.035g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	5.02% 0.85g	13.4% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.4g	42% 54.5g	130g per day for Men 19-50 years
Sugars	56% 40.6g	1.2% 0.88g	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	30% 21.7g	0% 0g	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	% 19g	% 0.23g	g per day for Men 19-50 years
Sucrose	% 0.23g	% 0.65g	g per day for Men 19-50 years
Fiber	30.4% 11.5g	20.7% 7.86g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	14.6% 8.18g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Vitamin A	11.5% 104μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.2% 0.53mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	1.22% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.5% 8.24mg	23.6% 3.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.3% 1.3mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	11% 0.14mg	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	14.4% 57.7μg	5.4% 21.6μg	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	101% 91mg	0% 0mg	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	64% 9.58mg	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.7μg	7.5% 9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Calcium	39.2% 392mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	36% 0.32mg	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	192% 15.3mg	32% 2.57mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	20.6% 86.5mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	71.6% 1.65mg	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% 231mg	37.5% 263mg	700mg per day for Men 19-50 years
Potassium	70.2% 2388mg	7.9% 269mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.92μg	18.5% 10μg	55μg per day for Men 19-50 years
Sodium	170% 2550mg	36% 537mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	19.6% 2.16mg	11mg per day for Men 19-50 years
Water	28.5% 1056g	0.05% 1.87g	3700g per day for Men 19-50 years

Stewed Canned Tomatoes VS Crackers, Whole-wheat, Reduced Fat Nutrients Per 300 Kcal

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

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

• 300 calories of Stewed Canned Tomatoes have more Vitamin A, 4 times more Vitamin B1, 25.5 times more Vitamin B2, 2.2 times more Vitamin B3, 2 times more Vitamin B5, 1.4 times more Vitamin B6, 2.7 times more Vitamin B9, more Vitamin C, 12.3 times more Vitamin E and 3.1 times more Vitamin K than Crackers, whole-wheat, reduced fat.
• 300 calories of Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9, Vitamin C and Vitamin E
• Both Stewed Canned Ripe Red Tomatoes as well as Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Stewed Canned Tomatoes have 13.9 times more Calcium, 4 times more Copper, 6 times more Iron, 1.6 times more Magnesium, 8.9 times more Potassium, 4.7 times more Sodium and 565.5 times more Water than Crackers, whole-wheat, reduced fat.
• While 300 kcal of Crackers, whole-wheat, reduced fat contain 2.4 times more Manganese and 1.5 times more Selenium than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Crackers, whole-wheat, reduced fat contain similar levels of Phosphorus and Zinc per 300 calories.
• 300 calories of Crackers, whole-wheat, reduced fat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Stewed Canned Tomatoes have 1.3 times more Carbohydrate, 46.2 times more Sugars, more Fructose, 1.5 times more Fiber and 1.3 times more Protein than Crackers, whole-wheat, reduced fat.
• While 300 kcal of Crackers, whole-wheat, reduced fat contain 8.3 times more Omega 3 and 2.7 times more Omega 6 than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Crackers, whole-wheat, reduced fat offer comparable quantities of Energy per 300 calories.
• 300 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 3 and Omega 6