Comparing Nutrients in 5 ounces Crackers, cream, La Moderna Rikis Cream Crackers VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Crackers, cream, La Moderna Rikis Cream Crackers	6%	38%	56%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Crackers, cream, La Moderna Rikis Cream Crackers	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	22.7% 658kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	28.5% 27.6g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	11.7% 3.73g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	1.77% 0.028g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	0.62% 0.1g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.7% 92g	6.75% 8.77g	130g per day for Men 19-50 years
Sugars	20.4% 14.8g	6.9% 5g	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	2.15% 1.56g	3.68% 2.66g	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	% 1.35g	% 2.3g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 0.028g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	18% 10g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, cream, La Moderna Rikis Cream Crackers	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	5.43% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	6.33% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.23% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	1.85% 0.024mg	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	NA	1.77% 7.1μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	47.2% 1.13μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	12.4% 11mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	7.84% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, cream, La Moderna Rikis Cream Crackers	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	104% 1040mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	17.8% 0.16mg	17.6% 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	118% 9.4mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	3.64% 0.084mg	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	20.2% 142mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	4.88% 166mg	8.63% 293mg	3400mg per day for Men 19-50 years
Selenium	NA	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	71% 1066mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	53% 5.83mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	0.17% 6.35g	3.5% 130g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Crackers, cream, La Moderna Rikis Cream Crackers vs Stewed Canned Tomatoes:

• Crackers, cream, La Moderna Rikis Cream Crackers have more Vitamin B12 than Stewed Canned Ripe Red Tomatoes.

Comparing minerals per 5 ounces for Crackers, cream, La Moderna Rikis Cream Crackers vs Stewed Canned Tomatoes:

• Crackers, cream, La Moderna Rikis Cream Crackers have 21.6 times more Calcium, 5 times more Iron, 2.3 times more Magnesium, 14.3 times more Manganese, 5 times more Phosphorus, 3.4 times more Sodium and 24.2 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.8 times more Potassium and 20.4 times more Water than Crackers, cream, La Moderna Rikis Cream Crackers.
• Both Crackers, cream, La Moderna Rikis Cream Crackers and Stewed Canned Ripe Red Tomatoes have similar amounts of Copper per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Crackers, cream, La Moderna Rikis Cream Crackers have 17.8 times more Energy, 102.6 times more Fat, 101.3 times more Saturated Fat, 6.7 times more Omega 3, 8.3 times more Omega 6, 10.5 times more Carbohydrate, 3 times more Sugars, 2.4 times more Fiber and 7.9 times more Protein than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.7 times more Fructose than Crackers, cream, La Moderna Rikis Cream Crackers.
• Both Crackers, cream, La Moderna Rikis Cream Crackers as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Glucose and Sucrose in 5 oz.