Comparing Nutrients in 5 ounces Tomatoes in Juice with Salt VS Crackers, saltines (includes oyster, soda, soup)

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%

Macro Nutrients

	Tomatoes in Juice with Salt	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	20.4% 593kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	12.6% 12.2g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	7.32% 2.34g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	49% 0.78g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	35.6% 6.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.8% 4.9g	80.7% 105g	130g per day for Men 19-50 years
Sugars	5% 3.6g	2.52% 1.83g	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	0.37% 0.27g	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	% 0.17g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	2% 1.1g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	83% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	57% 9.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.17mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	9.38% 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	47.5% 190μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.3% 0.13μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	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	5.58% 0.84mg	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	22% 0.2mg	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	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	42.3% 0.97mg	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	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	7.96% 271mg	6.34% 215mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	26.5% 14.6μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	89% 1334mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	8.9% 0.98mg	11mg per day for Men 19-50 years
Water	3.63% 134g	0.19% 7.16g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Crackers, saltines (includes oyster, soda, soup) per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomatoes in Juice with Salt versus 5 oz of Crackers, saltines (includes oyster, soda, soup) 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, saltines (includes oyster, soda, soup):

• 5 ounces of Tomatoes in Juice with Salt have 20 times more Vitamin A, 1.3 times more Vitamin B6 and more Vitamin C than Crackers, saltines (includes oyster, soda, soup).
• While 5 oz of Crackers, saltines (includes oyster, soda, soup) contain 8.9 times more Vitamin B2, 9 times more Vitamin B3, 4.6 times more Vitamin B5, 16.8 times more Vitamin B9, more Vitamin B12, 1.9 times more Vitamin E and 9.8 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Crackers, saltines (includes oyster, soda, soup) provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Tomatoes in Juice with Salt have insufficient amounts of Vitamin B12
• 5 ounces of Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomatoes in Juice with Salt vs Crackers, saltines (includes oyster, soda, soup):

• 5 ounces of Tomatoes in Juice with Salt have 1.7 times more Calcium, 1.3 times more Potassium and 18.8 times more Water than Crackers, saltines (includes oyster, soda, soup).
• While 5 oz of Crackers, saltines (includes oyster, soda, soup) contain 2.7 times more Copper, 9.8 times more Iron, 2.3 times more Magnesium, 10.1 times more Manganese, 6 times more Phosphorus, 14.7 times more Selenium, 8.2 times more Sodium and 5.8 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 5 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc
• 5 ounces of Crackers, saltines (includes oyster, soda, soup) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomatoes in Juice with Salt have 2 times more Sugars than Crackers, saltines (includes oyster, soda, soup).
• While 5 oz of Crackers, saltines (includes oyster, soda, soup) contain 26.1 times more Energy, 34.6 times more Fat, 48.6 times more Saturated Fat, 138.3 times more Omega 3, 44 times more Omega 6, 21.3 times more Carbohydrate, 1.5 times more Fiber and 12 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