Comparing Nutrients in 14 ounces Stewed Canned Tomatoes VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	10%	34%	56%

Macro Nutrients

	Stewed Canned Tomatoes	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Recommended Dietary Allowance
Energy	3.56% 103kcal	63% 1822kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	70.7% 68.6g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	93% 1.5g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	71% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	198% 257g	130g per day for Men 19-50 years
Sugars	19.3% 14g	4.54% 3.3g	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	10.3% 7.46g	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	% 6.47g	% 0.95g	g per day for Men 19-50 years
Sucrose	% 0.079g	% 0g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	36.6% 14g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	79% 44.3g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	278% 3.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	141% 1.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	146% 23.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.05% 0.45mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	24.4% 0.32mg	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	4.96% 20μg	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	35% 31.4mg	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	22% 3.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Recommended Dietary Allowance
Calcium	13.5% 135mg	40% 401mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	61.3% 0.55mg	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	66% 5.28mg	221% 17.7mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	96% 2.2mg	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	11.3% 79.4mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	19.6% 667mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	NA	55μg per day for Men 19-50 years
Sodium	58.5% 877mg	314% 4711mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	47.6% 5.24mg	11mg per day for Men 19-50 years
Water	9.8% 363g	0.36% 13.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan per 14 oz

Compare the macro and micronutrient content in 14 oz of Stewed Canned Tomatoes versus 14 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Stewed Canned Tomatoes vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan:

• 14 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contain 18.3 times more Vitamin B1, 13.2 times more Vitamin B2, 8.2 times more Vitamin B3, 5.1 times more Vitamin B5 and 4.7 times more Vitamin B6 than Stewed Canned Ripe Red Tomatoes.
• 14 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6

Comparing minerals per 14 ounces for Stewed Canned Tomatoes vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan:

• 14 ounces of Stewed Canned Tomatoes have 1.2 times more Potassium and 27.5 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• While 14 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contain 3 times more Calcium, 3.3 times more Iron, 2 times more Magnesium, 9.5 times more Manganese, 10.2 times more Phosphorus, 5.4 times more Sodium and 7.8 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contain similar levels of Copper per 14 ounces.
• 14 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Stewed Canned Tomatoes have 4.2 times more Sugars and more Fructose than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• While 14 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contain 17.7 times more Energy, 91 times more Fat, 100.5 times more Saturated Fat, 125.3 times more Omega 3, 41 times more Omega 6, 10.5 times more Carbohydrate, 3.5 times more Fiber and 12.3 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 14 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein