Comparing Nutrients in 5 ounces Tomatoes in Juice with Salt VS Crackers, standard snack-type, with whole wheat

Macros Ratio

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

Macro Nutrients

	Tomatoes in Juice with Salt	Crackers, standard snack-type, with whole wheat	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% 25.3g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	19.2% 6.16g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	79% 1.26g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	58.7% 9.97g	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	74.5% 97g	130g per day for Men 19-50 years
Sugars	5% 3.6g	20.4% 14.8g	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	0.35% 0.26g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	% 0g	% 13.7g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	2% 1.1g	18.5% 10.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	39.5% 6.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.17mg	13.5% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	19.6% 0.26mg	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	20.6% 82.2μg	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	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	27.4% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	16.8% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	23.7% 237mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	31% 0.28mg	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	64.7% 5.17mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	16% 66.6mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	56.5% 1.3mg	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	72% 505mg	700mg per day for Men 19-50 years
Potassium	7.96% 271mg	8.7% 296mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	70.7% 1060mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	3.63% 134g	0.1% 3.87g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tomatoes in Juice with Salt vs Crackers, standard snack-type, with whole wheat:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have more Vitamin A, 1.8 times more Vitamin B1 and more Vitamin C than Crackers, standard snack-type, with whole wheat.
• While Crackers, standard snack-type, with whole wheat contain 4.4 times more Vitamin B2, 6.3 times more Vitamin B3, 4.1 times more Vitamin B5, 1.6 times more Vitamin B6, 7.3 times more Vitamin B9, 4.9 times more Vitamin E and 5.5 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tomatoes in Juice with Salt vs Crackers, standard snack-type, with whole wheat:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 34.7 times more Water than Crackers, standard snack-type, with whole wheat.
• While Crackers, standard snack-type, with whole wheat contain 5.1 times more Calcium, 3.8 times more Copper, 6.4 times more Iron, 4.7 times more Magnesium, 13.5 times more Manganese, 20.9 times more Phosphorus, 12.4 times more Selenium, 6.5 times more Sodium and 9.3 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Crackers, standard snack-type, with whole wheat have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 7.3 times more Fructose than Crackers, standard snack-type, with whole wheat.
• While Crackers, standard snack-type, with whole wheat contain 28.9 times more Energy, 71.4 times more Fat, 127.8 times more Saturated Fat, 223 times more Omega 3, 72.5 times more Omega 6, 19.7 times more Carbohydrate, 4.1 times more Sugars, 2.6 times more Fiber and 9.2 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.