Comparing Nutrients in 100 grams Stewed Canned Tomatoes VS Crackers, snack, Goya Crackers

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Crackers, snack, Goya Crackers	13%	28%	59%

Macro Nutrients

	Stewed Canned Tomatoes	Crackers, snack, Goya Crackers	Recommended Dietary Allowance
Energy	0.9% 26kcal	15% 433kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	13.8% 13.4g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	19.8% 6.32g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	2.38% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.074g	8.78% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	4.76% 6.2g	49.5% 64.4g	130g per day for Men 19-50 years
Sugars	4.86% 3.52g	3.24% 2.35g	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	2.6% 1.88g	0.65% 0.47g	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	% 1.63g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.02g	% 0g	g per day for Men 19-50 years
Fiber	2.63% 1g	10% 3.8g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	25.4% 14.3g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Crackers, snack, Goya Crackers	Recommended Dietary Allowance
Vitamin A	1% 9μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.83% 0.046mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.46% 0.71mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.3% 0.11mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.3% 0.017mg	NA	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	1.25% 5μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.78% 7.9mg	NA	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	5.53% 0.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Crackers, snack, Goya Crackers	Recommended Dietary Allowance
Calcium	3.4% 34mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	12.4% 0.11mg	17.2% 0.16mg	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	16.6% 1.33mg	70.8% 5.66mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	9.3% 39mg	420mg per day for Men 19-50 years
Manganese	2.57% 0.059mg	27% 0.63mg	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	2.86% 20mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	3.65% 124mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	NA	55μg per day for Men 19-50 years
Sodium	14.7% 221mg	44.3% 665mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	10.6% 1.17mg	11mg per day for Men 19-50 years
Water	2.47% 92g	0.16% 5.93g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Crackers, snack, Goya Crackers per 100 g

Compare the macro and micronutrient content in 100 g of Stewed Canned Tomatoes versus 100 g of Crackers, snack, Goya Crackers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Stewed Canned Tomatoes vs Crackers, snack, Goya Crackers:

• Both Stewed Canned Ripe Red Tomatoes and Crackers, snack, Goya Crackers have similar amounts of vitamins per 100 g

Comparing minerals per 100 grams for Stewed Canned Tomatoes vs Crackers, snack, Goya Crackers:

• 100 grams of Stewed Canned Tomatoes have 2.1 times more Calcium, 1.7 times more Potassium and 15.4 times more Water than Crackers, snack, Goya Crackers.
• While 100 g of Crackers, snack, Goya Crackers contain 1.4 times more Copper, 4.3 times more Iron, 3.3 times more Magnesium, 10.6 times more Manganese, 7.3 times more Phosphorus, 3 times more Sodium and 6.9 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 100 grams of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• 100 grams of Crackers, snack, Goya Crackers lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Stewed Canned Tomatoes have 1.5 times more Sugars and 4 times more Fructose than Crackers, snack, Goya Crackers.
• While 100 g of Crackers, snack, Goya Crackers contain 16.7 times more Energy, 70.3 times more Fat, 243.2 times more Saturated Fat, 12.7 times more Omega 3, 20.2 times more Omega 6, 10.4 times more Carbohydrate, 3.8 times more Fiber and 15.7 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 100 grams of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein