Comparing Nutrients in 100 grams Canned Tomatoes with Green Chilies VS Crackers, multigrain

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Crackers, multigrain	6%	38%	56%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Crackers, multigrain	Recommended Dietary Allowance
Energy	0.52% 15kcal	16.6% 482kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.08g	21% 20.4g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	85% 1.36g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	61.4% 10.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.8% 3.62g	52% 67.6g	130g per day for Men 19-50 years
Sugars	NA	16.6% 12g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	9.2% 3.5g	38g per day for Men 19-50 years
Protein	1.23% 0.69g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Crackers, multigrain	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.83% 0.034mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.96% 0.15mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.92% 0.1mg	9% 0.12mg	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	2.25% 9μg	25.8% 103μg	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	6.9% 6.2mg	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	NA	11.7% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Crackers, multigrain	Recommended Dietary Allowance
Calcium	2% 20mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	16.8% 0.15mg	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	3.25% 0.26mg	32.4% 2.6mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	6.9% 29mg	420mg per day for Men 19-50 years
Manganese	5.74% 0.13mg	NA	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% 14mg	41.7% 292mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	5.03% 171mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	47.5% 26μg	55μg per day for Men 19-50 years
Sodium	26.7% 401mg	59% 883mg	1500mg per day for Men 19-50 years
Zinc	1.2% 0.13mg	8.9% 0.98mg	11mg per day for Men 19-50 years
Water	2.55% 94g	0.068% 2.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Crackers, multigrain per 100 g

Compare the macro and micronutrient content in 100 g of Canned Tomatoes with Green Chilies versus 100 g of Crackers, multigrain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Tomatoes with Green Chilies vs Crackers, multigrain:

• 100 grams of Canned Tomatoes with Green Chilies have more Vitamin A and more Vitamin C than Crackers, multigrain.
• While 100 g of Crackers, multigrain contain 15.3 times more Vitamin B1, 14.7 times more Vitamin B2, 5.3 times more Vitamin B3 and 11.4 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Crackers, multigrain provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 100 grams of Crackers, multigrain have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Crackers, multigrain have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Tomatoes with Green Chilies vs Crackers, multigrain:

• 100 grams of Canned Tomatoes with Green Chilies have 1.4 times more Calcium and 37.7 times more Water than Crackers, multigrain.
• While 100 g of Crackers, multigrain contain 1.7 times more Copper, 10 times more Iron, 2.6 times more Magnesium, 20.9 times more Phosphorus, 1.6 times more Potassium, 65.3 times more Selenium, 2.2 times more Sodium and 7.5 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 100 grams of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc
• 100 grams of Crackers, multigrain lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g of Crackers, multigrain contain 32.1 times more Energy, 255 times more Fat, 300 times more Saturated Fat, 1362 times more Omega 3, 359.9 times more Omega 6, 18.7 times more Carbohydrate and 10.3 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 100 grams of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein