Comparing Nutrients in 5 ounces Tomatoes in Juice with Salt VS Crackers, flavored, fish-shaped

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Crackers, flavored, fish-shaped	9%	34%	57%

Macro Nutrients

	Tomatoes in Juice with Salt	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	22.6% 656kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	26% 25g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	9.12% 2.9g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	37.3% 0.6g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	29% 4.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	3.8% 4.9g	71.6% 93g	130g per day for Men 19-50 years
Sugars	5% 3.6g	2.3% 1.67g	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	2.56% 1.86g	0.18% 0.13g	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	% 1.76g	% 0.43g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	2% 1.1g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	56.8% 9.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.17mg	18.8% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	9.27% 0.12mg	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	2.83% 11.3μg	54.2% 217μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.58% 0.84mg	34.8% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	32.7% 39.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	0.18% 7.23μg	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	10% 0.81mg	81% 6.5mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	35% 0.8mg	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	3.44% 24mg	34% 237mg	700mg per day for Men 19-50 years
Potassium	7.96% 271mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	10.3% 5.67μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	92% 1375mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	3.63% 134g	0.13% 4.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Crackers, flavored, fish-shaped per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomatoes in Juice with Salt versus 5 oz of Crackers, flavored, fish-shaped to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomatoes in Juice with Salt vs Crackers, flavored, fish-shaped:

• 5 ounces of Tomatoes in Juice with Salt have 1.3 times more Vitamin B6 than Crackers, flavored, fish-shaped.
• While 5 oz of Crackers, flavored, fish-shaped contain 1.4 times more Vitamin B1, 9.3 times more Vitamin B2, 9 times more Vitamin B3, 5.7 times more Vitamin B5, 19.1 times more Vitamin B9, 6.2 times more Vitamin E and 10.7 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.

Comparing minerals per 5 ounces for Tomatoes in Juice with Salt vs Crackers, flavored, fish-shaped:

• 5 ounces of Tomatoes in Juice with Salt have 27.7 times more Water than Crackers, flavored, fish-shaped.
• While 5 oz of Crackers, flavored, fish-shaped contain 2.5 times more Calcium, 2.6 times more Copper, 8 times more Iron, 2.5 times more Magnesium, 8.3 times more Manganese, 9.8 times more Phosphorus, 5.7 times more Selenium, 8.4 times more Sodium and 9.1 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Crackers, flavored, fish-shaped contain similar levels of Potassium per five ounces.
• 5 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomatoes in Juice with Salt have 2.2 times more Sugars than Crackers, flavored, fish-shaped.
• While 5 oz of Crackers, flavored, fish-shaped contain 28.9 times more Energy, 70.8 times more Fat, 60.6 times more Saturated Fat, 105.3 times more Omega 3, 35.9 times more Omega 6, 18.9 times more Carbohydrate, 1.6 times more Fiber and 12.9 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 5 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein