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

Weight per 300 calories

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

Crackers, whole-wheat, reduced fat have 23.1 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is very high in comparison to other foods. Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Tomatoes or Crackers, whole-wheat, reduced fat?

Macros Ratio

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

Macro Nutrients

	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	3.44% 3.33g	5.64% 5.47g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	7.84% 1.33g	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	50% 65g	42% 54.5g	130g per day for Men 19-50 years
Sugars	60.5% 44g	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	31.5% 23g	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	% 21g	% 0.23g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.65g	g per day for Men 19-50 years
Fiber	52.6% 20g	20.7% 7.86g	38g per day for Men 19-50 years
Protein	26% 14.7g	14.6% 8.18g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Vitamin A	77.8% 700μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	1.22% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	23.6% 3.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.7% 1.5mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.33mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	26% 7.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	62.5% 250μg	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	254% 228mg	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	60% 9mg	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	7.5% 9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Calcium	16.7% 167mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	36% 0.32mg	0.9mg per day for Men 19-50 years
Fluoride	0.96% 38.3μg	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	56.3% 4.5mg	32% 2.57mg	8mg per day for Men 19-50 years
Magnesium	43.7% 183mg	20.6% 86.5mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	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	57% 400mg	37.5% 263mg	700mg per day for Men 19-50 years
Potassium	116% 3950mg	7.9% 269mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	18.5% 10μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	36% 537mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	19.6% 2.16mg	11mg per day for Men 19-50 years
Water	42.6% 1575g	0.05% 1.87g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 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 Raw Ripe Red Tomatoes as well as Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Raw Ripe Red Tomatoes have 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.
• While Crackers, whole-wheat, reduced fat contain more Selenium and 6.4 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Crackers, whole-wheat, reduced fat have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

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