Comparing Nutrients in 14 ounces Cooked Ripe Red Tomatoes VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Original

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	8%	36%	56%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	64% 1853kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	75.4% 73g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	17.8% 5.7g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	109% 1.74g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	91% 15.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	12.2% 16g	201% 261g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	5.64% 4.1g	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	7.17% 5.2g	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	% 4.7g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	25% 9.53g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	66.8% 37.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	276% 3.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	155% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	165% 26.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	55% 2.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	18.3% 0.24mg	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	13% 51.6μg	152% 607μg	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	101% 90mg	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	15% 2.22mg	97% 14.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	92% 110μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	29.4% 294mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	56% 0.5mg	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	33.7% 2.7mg	235% 18.8mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	91% 2.1mg	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	16% 111mg	88.5% 619mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	251% 3759mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	35% 3.85mg	11mg per day for Men 19-50 years
Water	10% 374g	0.37% 13.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Ripe Red Tomatoes vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Original:

• Cooked Ripe Red Tomatoes have 1.3 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contain 23.1 times more Vitamin B1, 23 times more Vitamin B2, 12.5 times more Vitamin B3, 5.4 times more Vitamin B5, 11.8 times more Vitamin B9, 6.6 times more Vitamin E and 9.9 times more Vitamin K than Cooked Ripe Red Tomatoes.

Comparing minerals per 14 ounces for Cooked Ripe Red Tomatoes vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Original:

• Cooked Ripe Red Tomatoes have 1.3 times more Potassium and 27.2 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contain 6.7 times more Calcium, 1.7 times more Copper, 7 times more Iron, 2.6 times more Magnesium, 5 times more Manganese, 5.6 times more Phosphorus, 8 times more Selenium, 86.1 times more Sodium and 6.9 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 14 ounces:

• Cooked Ripe Red Tomatoes have 2.4 times more Sugars and more Fructose than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contain 25.9 times more Energy, 167.5 times more Fat, 95.5 times more Saturated Fat, 219.5 times more Omega 3, 92.5 times more Omega 6, 16.4 times more Carbohydrate, 3.4 times more Fiber and 9.9 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have insufficient amounts of Glucose and Sucrose in 14 oz.