Comparing Nutrients in 100 grams 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	0.55% 16kcal	14.4% 418kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	8.9% 8.64g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	5.17% 1.65g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	34.6% 0.55g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	25% 4.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.67% 3.47g	57% 74g	130g per day for Men 19-50 years
Sugars	3.5% 2.55g	1.78% 1.3g	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	1.8% 1.3g	0.26% 0.19g	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	% 1.24g	% 0.12g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	5% 1.9g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	1.4% 0.79g	17% 9.46g	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	2.22% 20μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48% 0.58mg	58.5% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.23% 0.055mg	37.5% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.45% 0.71mg	40.3% 6.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.34% 0.12mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.54% 0.11mg	6.6% 0.086mg	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% 8μg	33.5% 134μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.75% 0.09μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14% 12.6mg	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	3.93% 0.59mg	7.67% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.17% 2.6μg	21% 25.4μg	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	3.3% 33mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	5.78% 0.052mg	15.4% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	0.13% 5.1μg	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	7.13% 0.57mg	69.6% 5.57mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	2.96% 0.068mg	30% 0.69mg	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	2.43% 17mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	5.6% 191mg	4.47% 152mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	18.7% 10.3μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	62.7% 941mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	6.27% 0.69mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.14% 5.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Tomatoes in Juice with Salt vs Crackers, saltines (includes oyster, soda, soup):

• Canned Red Ripe Tomatoes in Tomato 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 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 Canned Red Ripe Tomatoes in Tomato Juice with Salt and Crackers, saltines (includes oyster, soda, soup) have similar amounts of Vitamin B1 per 100 g.
• 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 100 g.

Comparing minerals per 100 grams for Tomatoes in Juice with Salt vs Crackers, saltines (includes oyster, soda, soup):

• Canned Red Ripe Tomatoes in Tomato 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 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.

Comparison of macro-nutrients per 100 grams:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 2 times more Sugars and 6.9 times more Fructose than Crackers, saltines (includes oyster, soda, soup).
• While 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.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.