Comparing Nutrients in 5 ounces Mary's Gone Crackers, Original Crackers, Organic Gluten Free VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Mary's Gone Crackers, Original Crackers, Organic Gluten Free	11%	32%	57%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	21.8% 632kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	23% 22g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	NA	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	NA	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	NA	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% 91g	6.75% 8.77g	130g per day for Men 19-50 years
Sugars	1.96% 1.4g	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	0% 0g	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	% 0g	% 2.3g	g per day for Men 19-50 years
Sucrose	% 1.4g	% 0.028g	g per day for Men 19-50 years
Fiber	60.4% 23g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	30.5% 17g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	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	25% 0.3mg	5.43% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.8% 7.64mg	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	NA	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

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	31.6% 316mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	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	56% 4.5mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	67% 281mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	155% 3.57mg	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	85.5% 598mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	20% 676mg	8.63% 293mg	3400mg per day for Men 19-50 years
Selenium	50.8% 28μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	55.5% 832mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	0.16% 6.1g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Mary's Gone Crackers, Original Crackers, Organic Gluten Free VS Stewed Canned Tomatoes per 5 oz

Compare the macro and micronutrient content in 5 oz of Mary's Gone Crackers, Original Crackers, Organic Gluten Free versus 5 oz of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Stewed Canned Tomatoes:

• 5 ounces of Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 4.6 times more Vitamin B1, 6.3 times more Vitamin B2 and 7.5 times more Vitamin B3 than Stewed Canned Tomatoes.

Comparing minerals per 5 ounces for Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Stewed Canned Tomatoes:

• 5 ounces of Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 6.6 times more Calcium, 5.8 times more Copper, 2.4 times more Iron, 16.5 times more Magnesium, 42.7 times more Manganese, 21.1 times more Phosphorus, 2.3 times more Potassium, 32.8 times more Selenium, 2.7 times more Sodium and 17.4 times more Zinc than Stewed Canned Tomatoes.
• While 5 oz of Stewed Canned Ripe Red Tomatoes contain 21.3 times more Water than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• 5 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 17.2 times more Energy, 82.3 times more Fat, 10.4 times more Carbohydrate, 16.2 times more Fiber and 13.3 times more Protein than Stewed Canned Tomatoes.
• While 5 oz of Stewed Canned Ripe Red Tomatoes contain 3.5 times more Sugars and more Fructose than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy and Protein