Comparing Nutrients in 7 ounces Crackers, flavored, fish-shaped VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Crackers, flavored, fish-shaped	9%	34%	57%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Crackers, flavored, fish-shaped	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	31.7% 919kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	36.2% 35g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	52.2% 0.84g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	40.6% 6.9g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	9.45% 12.3g	130g per day for Men 19-50 years
Sugars	3.23% 2.34g	9.63% 7g	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	0.25% 0.18g	5.15% 3.73g	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	% 0.6g	% 3.23g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.04g	g per day for Men 19-50 years
Fiber	16% 6.15g	5.22% 2g	38g per day for Men 19-50 years
Protein	36% 20g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Crackers, flavored, fish-shaped	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	134% 1.6mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78.5% 1.02mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79.5% 12.7mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.3% 1.3mg	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	2.6% 0.034mg	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	76% 304μg	2.5% 9.92μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	17.4% 15.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	48.7% 7.3mg	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46% 55μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, flavored, fish-shaped	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	16.5% 165mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	24.7% 0.22mg	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	114% 9.1mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.12mg	5.1% 0.12mg	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	47.3% 331mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	128% 1925mg	29.2% 439mg	1500mg per day for Men 19-50 years
Zinc	19.7% 2.16mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	0.18% 6.8g	4.9% 182g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Crackers, flavored, fish-shaped vs Stewed Canned Tomatoes:

• Crackers, flavored, fish-shaped have 17.7 times more Vitamin B1, 14.7 times more Vitamin B2, 9 times more Vitamin B3, 5.8 times more Vitamin B5, 5 times more Vitamin B6, 30.6 times more Vitamin B9, 4.4 times more Vitamin E and 11.5 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.

Comparing minerals per 7 ounces for Crackers, flavored, fish-shaped vs Stewed Canned Tomatoes:

• Crackers, flavored, fish-shaped have 2.4 times more Calcium, 3.4 times more Iron, 2.1 times more Magnesium, 9.6 times more Manganese, 8.4 times more Phosphorus, 6.7 times more Selenium, 4.4 times more Sodium and 6.4 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 26.8 times more Water than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Stewed Canned Ripe Red Tomatoes have similar amounts of Copper and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Crackers, flavored, fish-shaped have 17.8 times more Energy, 93.2 times more Fat, 79.2 times more Saturated Fat, 140.3 times more Omega 3, 47 times more Omega 6, 10.6 times more Carbohydrate, 3.1 times more Fiber and 11.2 times more Protein than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 3 times more Sugars and 20.9 times more Fructose than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Glucose and Sucrose in 7 oz.