Comparing Nutrients in 5 ounces Tomato Powder VS Crackers, standard snack-type, regular

Macros Ratio

	Protein	Fat	Carbs
Tomato Powder	15%	1%	84%
Crackers, standard snack-type, regular	5%	47%	48%

Macro Nutrients

	Tomato Powder	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Energy	14.8% 428kcal	25% 723kcal	2900kcal per day for Men 19-50 years
Fat	0.64% 0.62g	38.6% 37.5g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.088g	24.6% 7.9g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	137% 2.2g	1.6g per day for Men 19-50 years
Omega 6	1.43% 0.24g	96% 16.4g	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	67% 87g	130g per day for Men 19-50 years
Sugars	86% 62.2g	16% 11.6g	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	0.57% 0.41g	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	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 9.85g	g per day for Men 19-50 years
Fiber	61.5% 23.4g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	17% 9.4g	56g per day for Men 19-50 years

Vitamins

	Tomato Powder	Crackers, standard snack-type, regular	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	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83% 1.08mg	49.7% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81% 13mg	38.6% 6.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.33mg	12% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	6.87% 0.089mg	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	32.6% 130μg	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	28.6% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57.6% 69μg	82% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Powder	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Calcium	23.5% 235mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	195% 1.76mg	16.4% 0.15mg	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	71.4% 5.7mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	30.3% 0.7mg	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	50.2% 352mg	700mg per day for Men 19-50 years
Potassium	80.3% 2731mg	4.9% 167mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	17.3% 9.5μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	68.6% 1029mg	1500mg per day for Men 19-50 years
Zinc	22% 2.42mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.12% 4.34g	0.12% 4.45g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Powder VS Crackers, standard snack-type, regular per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomato Powder versus 5 oz of Crackers, standard snack-type, regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomato Powder vs Crackers, standard snack-type, regular:

• 5 ounces of Tomato Powder have more Vitamin A, 2.2 times more Vitamin B1, 1.7 times more Vitamin B2, 2.1 times more Vitamin B3, 9 times more Vitamin B5, 7.3 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C and 4 times more Vitamin E than Crackers, standard snack-type, regular.
• While 5 oz of Crackers, standard snack-type, regular contain 1.4 times more Vitamin K than Tomato Powder.
• 5 ounces of Crackers, standard snack-type, regular have insufficient amounts of Vitamin A and Vitamin C
• Both Tomato Powder as well as Crackers, standard snack-type, regular have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Powder vs Crackers, standard snack-type, regular:

• 5 ounces of Tomato Powder have 1.4 times more Calcium, 11.9 times more Copper, 9.9 times more Magnesium, 4 times more Manganese, 16.3 times more Potassium and 3.5 times more Zinc than Crackers, standard snack-type, regular.
• While 5 oz of Crackers, standard snack-type, regular contain 1.3 times more Selenium and 5.4 times more Sodium than Tomato Powder.
• Both Tomato Powder and Crackers, standard snack-type, regular contain similar levels of Iron and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Powder have 1.2 times more Carbohydrate, 5.4 times more Sugars, 7.2 times more Fiber and 1.9 times more Protein than Crackers, standard snack-type, regular.
• While 5 oz of Crackers, standard snack-type, regular contain 1.7 times more Energy, 60.1 times more Fat, 89.7 times more Saturated Fat, 220.9 times more Omega 3 and 67.7 times more Omega 6 than Tomato Powder.
• 5 ounces of Tomato Powder provide inadequate amounts of Omega 3 and Omega 6