Comparing Nutrients in 5 ounces Tomato Powder VS Crackers, melba toast, plain

Macros Ratio

	Protein	Fat	Carbs
Tomato Powder	15%	1%	84%
Crackers, melba toast, plain	13%	8%	79%

Macro Nutrients

	Tomato Powder	Crackers, melba toast, plain	Recommended Dietary Allowance
Energy	14.8% 428kcal	19% 553kcal	2900kcal per day for Men 19-50 years
Fat	0.64% 0.62g	4.68% 4.54g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.088g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	6.3% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.43% 0.24g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.4% 106g	83.5% 109g	130g per day for Men 19-50 years
Sugars	86% 62.2g	1.84% 1.33g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	61.5% 23.4g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	Tomato Powder	Crackers, melba toast, plain	Recommended Dietary Allowance
Vitamin A	136% 1222μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83% 1.08mg	29.8% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81% 13mg	36.4% 5.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.33mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	10.7% 0.14mg	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	42.5% 170μg	44% 176μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	184% 165mg	0% 0mg	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	116% 17.4mg	4.06% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57.6% 69μg	1.06% 1.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Powder	Crackers, melba toast, plain	Recommended Dietary Allowance
Calcium	23.5% 235mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	195% 1.76mg	45.5% 0.41mg	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	80.8% 6.46mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	20% 83.6mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	69.6% 1.6mg	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	59.7% 418mg	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	80.3% 2731mg	8.42% 286mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	89.7% 49.3μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	56.5% 848mg	1500mg per day for Men 19-50 years
Zinc	22% 2.42mg	26% 2.85mg	11mg per day for Men 19-50 years
Water	0.12% 4.34g	0.2% 7.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Powder VS Crackers, melba toast, plain per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomato Powder versus 5 oz of Crackers, melba toast, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomato Powder vs Crackers, melba toast, plain:

• 5 ounces of Tomato Powder have more Vitamin A, 2.2 times more Vitamin B1, 2.8 times more Vitamin B2, 2.2 times more Vitamin B3, 5.4 times more Vitamin B5, 4.7 times more Vitamin B6, more Vitamin C, 28.5 times more Vitamin E and 54.2 times more Vitamin K than Crackers, melba toast, plain.
• Both Tomato Powder and Crackers, melba toast, plain provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Crackers, melba toast, plain have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Tomato Powder as well as Crackers, melba toast, plain have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Powder vs Crackers, melba toast, plain:

• 5 ounces of Tomato Powder have 1.8 times more Calcium, 4.3 times more Copper, 1.2 times more Iron, 3 times more Magnesium, 1.7 times more Manganese, 1.5 times more Phosphorus and 9.5 times more Potassium than Crackers, melba toast, plain.
• While 5 oz of Crackers, melba toast, plain contain 6.6 times more Selenium and 4.5 times more Sodium than Tomato Powder.
• Both Tomato Powder and Crackers, melba toast, plain contain similar levels of Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Powder have 46.7 times more Sugars and 2.6 times more Fiber than Crackers, melba toast, plain.
• While 5 oz of Crackers, melba toast, plain contain 1.3 times more Energy, 7.3 times more Fat, 10.1 times more Omega 3 and 7.1 times more Omega 6 than Tomato Powder.
• Both Tomato Powder and Crackers, melba toast, plain offer comparable quantities of Carbohydrate and Protein per five ounces.
• 5 ounces of Tomato Powder provide inadequate amounts of Omega 3 and Omega 6