Comparing Nutrients in 500 calories Crackers, saltines (includes oyster, soda, soup) VS Stewed Canned Tomatoes

Weight per 500 calories

• Crackers, saltines (includes oyster, soda, soup): 120g
• Stewed Canned Tomatoes: 1923g

Crackers, saltines (includes oyster, soda, soup) have 16.1 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 500 calories - Crackers, saltines (includes oyster, soda, soup) or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Crackers, saltines (includes oyster, soda, soup)	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.3g	3.77% 3.65g	97g per day for Men 19-50 years
Saturated Fat	6.18% 1.98g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	41.3% 0.66g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	30% 5.1g	8.37% 1.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.6g	92% 119g	130g per day for Men 19-50 years
Sugars	2.13% 1.54g	93% 67.7g	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	0.31% 0.23g	50% 36g	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	% 0.14g	% 31.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.38g	g per day for Men 19-50 years
Fiber	8.8% 3.35g	50.6% 19.2g	38g per day for Men 19-50 years
Protein	20.2% 11.3g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines (includes oyster, soda, soup)	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0.13% 1.2μg	19.2% 173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70% 0.84mg	73.7% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.58mg	51.8% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.9% 0.1mg	25% 0.33mg	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	40% 160μg	24% 96μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.5% 0.11μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	169% 152mg	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	9.17% 1.38mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.3% 30.4μg	38.5% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines (includes oyster, soda, soup)	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	65.4% 654mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	239% 2.15mg	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	83.3% 6.66mg	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	6.55% 27.5mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	35.7% 0.82mg	49.3% 1.13mg	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	17.4% 122mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	5.35% 182mg	117% 3981mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	75% 1126mg	283% 4250mg	1500mg per day for Men 19-50 years
Zinc	7.5% 0.83mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	0.16% 6.04g	47.6% 1760g	3700g per day for Men 19-50 years

Crackers, Saltines (includes Oyster, Soda, Soup) VS Stewed Canned Tomatoes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Crackers, saltines (includes oyster, soda, soup) or Stewed Canned Tomatoes?

Lets compare vitamin content per 500 calories of Crackers, saltines (includes oyster, soda, soup) vs Stewed Canned Tomatoes:

• 500 calories of Crackers, saltines (includes oyster, soda, soup) have 1.7 times more Vitamin B9 than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 144.7 times more Vitamin A, 1.8 times more Vitamin B3, 3.4 times more Vitamin B5, 3.2 times more Vitamin B6, more Vitamin C, 11.6 times more Vitamin E and 1.5 times more Vitamin K than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Stewed Canned Tomatoes provide similar amounts of Vitamin B1 and Vitamin B2 per 500 calories.
• 500 calories of Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin A, Vitamin B6, Vitamin C and Vitamin E
• Both Crackers, saltines (includes oyster, soda, soup) as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Crackers, saltines (includes oyster, soda, soup) vs Stewed Canned Tomatoes:

• 500 kcal of Stewed Canned Ripe Red Tomatoes contain 28.8 times more Calcium, 13 times more Copper, 3.8 times more Iron, 8.4 times more Magnesium, 1.4 times more Manganese, 3.2 times more Phosphorus, 21.9 times more Potassium, 3.8 times more Sodium, 4 times more Zinc and 291.4 times more Water than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Stewed Canned Tomatoes contain similar levels of Selenium per 500 calories.
• 500 calories of Crackers, saltines (includes oyster, soda, soup) lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Crackers, saltines (includes oyster, soda, soup) have 2.8 times more Fat, 11.5 times more Omega 3 and 3.6 times more Omega 6 than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 1.3 times more Carbohydrate, 43.9 times more Sugars, 159.1 times more Fructose, 5.7 times more Fiber and 1.5 times more Protein than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Stewed Canned Tomatoes offer comparable quantities of Energy per 500 calories.
• 500 calories of Crackers, saltines (includes oyster, soda, soup) provide inadequate amounts of Fiber
• 500 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 3 and Omega 6