Comparing Nutrients in 7 ounces Stewed Canned Tomatoes VS Crackers, melba toast, rye (includes pumpernickel)

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Crackers, melba toast, rye (includes pumpernickel)	12%	8%	80%

Macro Nutrients

	Stewed Canned Tomatoes	Crackers, melba toast, rye (includes pumpernickel)	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	26.6% 772kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	6.96% 6.75g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	14.5% 2.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.45% 12.3g	118% 153g	130g per day for Men 19-50 years
Sugars	9.63% 7g	NA	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	5.15% 3.73g	NA	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	% 3.23g	NA	g per day for Men 19-50 years
Sucrose	% 0.04g	NA	g per day for Men 19-50 years
Fiber	5.22% 2g	41.8% 16g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Crackers, melba toast, rye (includes pumpernickel)	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	78.2% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	43.4% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	58.5% 9.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	13% 0.17mg	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	2.5% 9.92μg	42% 169μg	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	17.4% 15.7mg	0% 0mg	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	11% 1.65mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Crackers, melba toast, rye (includes pumpernickel)	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	88.4% 0.8mg	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	33% 2.64mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	18.4% 77.4mg	420mg per day for Men 19-50 years
Manganese	5.1% 0.12mg	63.7% 1.46mg	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	5.67% 39.7mg	52% 363mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	11.3% 383mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	140% 76.8μg	55μg per day for Men 19-50 years
Sodium	29.2% 439mg	119% 1784mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	4.9% 182g	0.26% 9.72g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Crackers, melba toast, rye (includes pumpernickel) per 7 oz

Compare the macro and micronutrient content in 7 oz of Stewed Canned Tomatoes versus 7 oz of Crackers, melba toast, rye (includes pumpernickel) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Stewed Canned Tomatoes vs Crackers, melba toast, rye (includes pumpernickel):

• 7 ounces of Stewed Canned Tomatoes have more Vitamin C than Crackers, melba toast, rye (includes pumpernickel).
• While 7 oz of Crackers, melba toast, rye (includes pumpernickel) contain 10.3 times more Vitamin B1, 8.1 times more Vitamin B2, 6.6 times more Vitamin B3, 4.2 times more Vitamin B5, 5.1 times more Vitamin B6 and 17 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• 7 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 7 ounces of Crackers, melba toast, rye (includes pumpernickel) have insufficient amounts of Vitamin C
• Both Stewed Canned Ripe Red Tomatoes as well as Crackers, melba toast, rye (includes pumpernickel) have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Stewed Canned Tomatoes vs Crackers, melba toast, rye (includes pumpernickel):

• 7 ounces of Stewed Canned Tomatoes have 18.7 times more Water than Crackers, melba toast, rye (includes pumpernickel).
• While 7 oz of Crackers, melba toast, rye (includes pumpernickel) contain 2.3 times more Calcium, 3.6 times more Copper, 2.8 times more Iron, 3.3 times more Magnesium, 12.5 times more Manganese, 9.2 times more Phosphorus, 64.5 times more Selenium, 4.1 times more Sodium and 8 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Crackers, melba toast, rye (includes pumpernickel) contain similar levels of Potassium per seven ounces.
• 7 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Crackers, melba toast, rye (includes pumpernickel) contain 15 times more Energy, 17.9 times more Fat, 35.3 times more Omega 3, 16.8 times more Omega 6, 12.5 times more Carbohydrate, 8 times more Fiber and 12.7 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 7 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein