Comparing Nutrients in 500 calories Crackers, whole-wheat, reduced fat VS Tomatoes

Weight per 500 calories

• Crackers, whole-wheat, reduced fat: 120g
• Tomatoes: 2778g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.4% 9.12g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	4% 1.3g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	22.4% 3.8g	13% 2.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	83% 108g	130g per day for Men 19-50 years
Sugars	2.02% 1.47g	101% 73g	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	52.5% 38g	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	% 0.38g	% 34.7g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 0g	g per day for Men 19-50 years
Fiber	34.5% 13g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, reduced fat	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.03% 0.026mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.3% 6.3mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.2% 0.24mg	171% 2.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	43.4% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9% 36μg	104% 417μg	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	423% 381mg	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	8.65% 1.3mg	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, reduced fat	Tomatoes	Recommended Dietary Allowance
Calcium	4.7% 47mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	59.7% 0.54mg	182% 1.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.6% 64μg	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	53.5% 4.28mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	34.3% 144mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	119% 2.75mg	138% 3.17mg	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	62.5% 438mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	59.7% 895mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	0.084% 3.1g	71% 2626g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Crackers, whole-wheat, reduced fat as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.