Comparing Nutrients in 500 calories Crackers, standard snack-type, with whole wheat VS Tomatoes in Juice with Salt

Weight per 500 calories

• Crackers, standard snack-type, with whole wheat: 108g
• Tomatoes in Juice with Salt: 3125g

Crackers, standard snack-type, with whole wheat have 28.9 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 500 calories - Crackers, standard snack-type, with whole wheat or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, with whole wheat	6%	35%	59%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Crackers, standard snack-type, with whole wheat	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.3g	8.05% 7.8g	97g per day for Men 19-50 years
Saturated Fat	14.7% 4.7g	3.32% 1.06g	32g per day for Men 19-50 years
Omega 3	60.2% 0.96g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	44.7% 7.6g	18% 3.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.8% 74g	83.4% 108g	130g per day for Men 19-50 years
Sugars	15.5% 11.3g	110% 79.7g	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	0.27% 0.19g	56.5% 41g	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	% 0.26g	% 38.8g	g per day for Men 19-50 years
Sucrose	% 10.5g	% 0g	g per day for Men 19-50 years
Fiber	14% 5.3g	156% 59.4g	38g per day for Men 19-50 years
Protein	14% 7.87g	44% 24.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, with whole wheat	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	69.4% 625μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	1497% 18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	132% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	139% 22.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.51mg	73% 3.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	267% 3.47mg	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	15.7% 62.6μg	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	438% 394mg	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	21% 3.13mg	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.8% 15.3μg	67.7% 81.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, with whole wheat	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	18% 180mg	103% 1031mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	181% 1.63mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4% 159μg	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	49.3% 3.94mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	12% 50.8mg	74.4% 313mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	92% 2.13mg	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	55% 384mg	76% 531mg	700mg per day for Men 19-50 years
Potassium	6.64% 226mg	176% 5969mg	3400mg per day for Men 19-50 years
Selenium	17% 9.4μg	39.8% 22μg	55μg per day for Men 19-50 years
Sodium	54% 808mg	240% 3594mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	34% 3.75mg	11mg per day for Men 19-50 years
Water	0.08% 2.95g	80% 2961g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Crackers, standard snack-type, with whole wheat vs Tomatoes in Juice with Salt:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, 52 times more Vitamin B1, 6.5 times more Vitamin B2, 4.6 times more Vitamin B3, 7.1 times more Vitamin B5, 17.8 times more Vitamin B6, 4 times more Vitamin B9, more Vitamin C, 5.9 times more Vitamin E and 5.3 times more Vitamin K than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Crackers, standard snack-type, with whole wheat vs Tomatoes in Juice with Salt:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 5.7 times more Calcium, 7.6 times more Copper, 4.5 times more Iron, 6.2 times more Magnesium, 2.1 times more Manganese, 1.4 times more Phosphorus, 26.4 times more Potassium, 2.3 times more Selenium, 4.4 times more Sodium, 3.1 times more Zinc and 1004.3 times more Water than Crackers, standard snack-type, with whole wheat.

Comparison of macro-nutrients per 500 calories:

• Crackers, standard snack-type, with whole wheat have 2.5 times more Fat, 4.4 times more Saturated Fat, 7.7 times more Omega 3 and 2.5 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 1.5 times more Carbohydrate, 7.1 times more Sugars, 210.6 times more Fructose, 11.2 times more Fiber and 3.1 times more Protein than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Energy per 500 kcal.
• Both Crackers, standard snack-type, with whole wheat as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.