Comparing Nutrients in 500 calories Stewed Canned Tomatoes VS Crackers, standard snack-type, sandwich, with peanut butter filling

Weight per 500 calories

• Stewed Canned Tomatoes: 1923g
• Crackers, standard snack-type, sandwich, with peanut butter filling: 101g

Crackers, standard snack-type, sandwich, with peanut butter filling have 19 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.

Which food has more nutrients per 500 calories - Stewed Canned Tomatoes or Crackers, standard snack-type, sandwich, with peanut butter filling?

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%

Macro Nutrients

	Stewed Canned Tomatoes	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.77% 3.65g	25.6% 25g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	15% 4.86g	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	8.37% 1.42g	27% 4.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 119g	45.5% 59g	130g per day for Men 19-50 years
Sugars	93% 67.7g	14.7% 10.6g	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	50% 36g	0.71% 0.52g	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	% 31.3g	% 2.8g	g per day for Men 19-50 years
Sucrose	% 0.38g	% 6.65g	g per day for Men 19-50 years
Fiber	50.6% 19.2g	6.13% 2.33g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Vitamin A	19.2% 173μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.7% 0.88mg	41.2% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.8% 0.67mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86% 13.7mg	38.7% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	9.64% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	11.5% 0.15mg	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	24% 96μg	21.8% 87μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.42% 0.01μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	169% 152mg	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	106% 16mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	38.5% 46μg	8% 9.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Calcium	65.4% 654mg	8.2% 82mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	36.4% 0.33mg	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	320% 25.6mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	13.3% 55.7mg	420mg per day for Men 19-50 years
Manganese	49.3% 1.13mg	34.5% 0.79mg	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% 385mg	39.6% 277mg	700mg per day for Men 19-50 years
Potassium	117% 3981mg	6.4% 218mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	283% 4250mg	54% 811mg	1500mg per day for Men 19-50 years
Zinc	29.7% 3.27mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	47.6% 1760g	0.08% 2.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Stewed Canned Tomatoes vs Crackers, standard snack-type, sandwich, with peanut butter filling:

• Stewed Canned Ripe Red Tomatoes have 171 times more Vitamin A, 1.8 times more Vitamin B1, 2.5 times more Vitamin B2, 2.2 times more Vitamin B3, 4.6 times more Vitamin B5, 2.2 times more Vitamin B6, more Vitamin C, 7.7 times more Vitamin E and 4.8 times more Vitamin K than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Stewed Canned Ripe Red Tomatoes and Crackers, standard snack-type, sandwich, with peanut butter filling have similar amounts of Vitamin B9 per 500 kcal.
• Both Stewed Canned Ripe Red Tomatoes as well as Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Stewed Canned Tomatoes vs Crackers, standard snack-type, sandwich, with peanut butter filling:

• Stewed Canned Ripe Red Tomatoes have 8 times more Calcium, 6.6 times more Copper, 9.1 times more Iron, 4.1 times more Magnesium, 1.4 times more Manganese, 1.4 times more Phosphorus, 18.3 times more Potassium, 5.2 times more Sodium, 2.9 times more Zinc and 593.6 times more Water than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Stewed Canned Ripe Red Tomatoes and Crackers, standard snack-type, sandwich, with peanut butter filling have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Stewed Canned Ripe Red Tomatoes have 2 times more Carbohydrate, 6.4 times more Sugars, 70 times more Fructose, 8.3 times more Fiber and 1.5 times more Protein than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While Crackers, standard snack-type, sandwich, with peanut butter filling contain 6.8 times more Fat, 9.7 times more Saturated Fat and 3.2 times more Omega 6 than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Crackers, standard snack-type, sandwich, with peanut butter filling have similar amounts of Energy per 500 kcal.
• Both Stewed Canned Ripe Red Tomatoes as well as Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.