Comparing Nutrients in 5 ounces Crackers, saltines (includes oyster, soda, soup) VS Tomato Powder

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Crackers, saltines (includes oyster, soda, soup)	Tomato Powder	Recommended Dietary Allowance
Energy	20.4% 593kcal	14.8% 428kcal	2900kcal per day for Men 19-50 years
Fat	12.6% 12.2g	0.64% 0.62g	97g per day for Men 19-50 years
Saturated Fat	7.32% 2.34g	0.27% 0.088g	32g per day for Men 19-50 years
Omega 3	49% 0.78g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	35.6% 6.06g	1.43% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.7% 105g	81.4% 106g	130g per day for Men 19-50 years
Sugars	2.52% 1.83g	86% 62.2g	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	0.37% 0.27g	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	% 0.17g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	61.5% 23.4g	38g per day for Men 19-50 years
Protein	24% 13.4g	32.7% 18.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines (includes oyster, soda, soup)	Tomato Powder	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	136% 1222μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83% 1mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	83% 1.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.13mg	81% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	107% 5.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.38% 0.12mg	50% 0.65mg	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	47.5% 190μg	42.5% 170μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.3% 0.13μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	184% 165mg	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	11% 1.63mg	116% 17.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	57.6% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines (includes oyster, soda, soup)	Tomato Powder	Recommended Dietary Allowance
Calcium	2.7% 27mg	23.5% 235mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	195% 1.76mg	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	99% 7.9mg	80.8% 6.46mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	42.3% 0.97mg	120% 2.77mg	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	20.7% 145mg	59.7% 418mg	700mg per day for Men 19-50 years
Potassium	6.34% 215mg	80.3% 2731mg	3400mg per day for Men 19-50 years
Selenium	26.5% 14.6μg	13.7% 7.5μg	55μg per day for Men 19-50 years
Sodium	89% 1334mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	8.9% 0.98mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	0.19% 7.16g	0.12% 4.34g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines (includes oyster, soda, soup) VS Tomato Powder per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, saltines (includes oyster, soda, soup) versus 5 oz of Tomato Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Crackers, saltines (includes oyster, soda, soup) vs Tomato Powder:

• 5 ounces of Crackers, saltines (includes oyster, soda, soup) have more Vitamin B12 than Tomato Powder.
• While 5 oz of Tomato Powder contain 862 times more Vitamin A, 1.3 times more Vitamin B1, 1.6 times more Vitamin B2, 1.4 times more Vitamin B3, 7 times more Vitamin B5, 5.3 times more Vitamin B6, more Vitamin C, 10.7 times more Vitamin E and 1.9 times more Vitamin K than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Tomato Powder provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin A and Vitamin C
• 5 ounces of Tomato Powder have insufficient amounts of Vitamin B12
• Both Crackers, saltines (includes oyster, soda, soup) as well as Tomato Powder have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Crackers, saltines (includes oyster, soda, soup) vs Tomato Powder:

• 5 ounces of Crackers, saltines (includes oyster, soda, soup) have 1.2 times more Iron, 1.9 times more Selenium and 7 times more Sodium than Tomato Powder.
• While 5 oz of Tomato Powder contain 8.7 times more Calcium, 8.9 times more Copper, 7.7 times more Magnesium, 2.8 times more Manganese, 2.9 times more Phosphorus, 12.7 times more Potassium and 2.5 times more Zinc than Crackers, saltines (includes oyster, soda, soup).
• 5 ounces of Crackers, saltines (includes oyster, soda, soup) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, saltines (includes oyster, soda, soup) have 1.4 times more Energy, 19.6 times more Fat, 26.7 times more Saturated Fat, 79 times more Omega 3 and 25 times more Omega 6 than Tomato Powder.
• While 5 oz of Tomato Powder contain 34 times more Sugars, 5.9 times more Fiber and 1.4 times more Protein than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Tomato Powder offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Tomato Powder provide inadequate amounts of Omega 3 and Omega 6