Comparing Nutrients in 7 ounces Tomatoes in Juice with Salt VS Crackers, whole-wheat, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Crackers, whole-wheat, reduced fat	11%	16%	73%

Macro Nutrients

	Tomatoes in Juice with Salt	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	28.5% 826kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	6.6% 2.1g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	37% 6.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.3% 6.9g	115% 150g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	3.34% 2.42g	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	3.6% 2.6g	0% 0g	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	% 2.46g	% 0.64g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.8g	g per day for Men 19-50 years
Fiber	9.92% 3.77g	57% 21.6g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	40% 22.5g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.83% 1.4mg	65% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	35.8% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	30% 0.39mg	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	3.97% 16μg	15% 59.5μg	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	27.8% 25mg	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	7.8% 1.17mg	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	20.7% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	7.74% 77.4mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	99% 0.89mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	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	14% 1.13mg	88.3% 7.06mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	56.7% 238mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	197% 4.53mg	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	4.8% 33.7mg	103% 722mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	21.8% 740mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	15.2% 228mg	99% 1478mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	54% 5.93mg	11mg per day for Men 19-50 years
Water	5.1% 188g	0.14% 5.14g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Crackers, whole-wheat, reduced fat per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomatoes in Juice with Salt versus 7 oz of Crackers, whole-wheat, reduced fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tomatoes in Juice with Salt vs Crackers, whole-wheat, reduced fat:

• 7 ounces of Tomatoes in Juice with Salt have more Vitamin A, 3.1 times more Vitamin B1, 2.5 times more Vitamin B2 and more Vitamin C than Crackers, whole-wheat, reduced fat.
• While 7 oz of Crackers, whole-wheat, reduced fat contain 7.3 times more Vitamin B3, 7.7 times more Vitamin B5, 1.8 times more Vitamin B6, 3.8 times more Vitamin B9, 1.8 times more Vitamin E and 4.8 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 7 ounces of Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomatoes in Juice with Salt vs Crackers, whole-wheat, reduced fat:

• 7 ounces of Tomatoes in Juice with Salt have 36.6 times more Water than Crackers, whole-wheat, reduced fat.
• While 7 oz of Crackers, whole-wheat, reduced fat contain 8.6 times more Copper, 6.2 times more Iron, 12 times more Magnesium, 33.6 times more Manganese, 21.4 times more Phosphorus, 2 times more Potassium, 20.1 times more Selenium, 6.5 times more Sodium and 24.9 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Crackers, whole-wheat, reduced fat contain similar levels of Calcium per seven ounces.
• 7 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomatoes in Juice with Salt have 2.1 times more Sugars than Crackers, whole-wheat, reduced fat.
• While 7 oz of Crackers, whole-wheat, reduced fat contain 26 times more Energy, 30.4 times more Fat, 31.4 times more Saturated Fat, 99.5 times more Omega 3, 32.6 times more Omega 6, 21.8 times more Carbohydrate, 5.7 times more Fiber and 14.4 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 7 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein