Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Crackers, snack, Goya Crackers

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Crackers, snack, Goya Crackers	13%	28%	59%

Macro Nutrients

	Stewed Canned Tomatoes	Crackers, snack, Goya Crackers	Recommended Dietary Allowance
Energy	1.27% 37kcal	21% 614kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	19.5% 19g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	28% 8.96g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	3.37% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	12.4% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	6.75% 8.77g	70% 91g	130g per day for Men 19-50 years
Sugars	6.9% 5g	4.6% 3.33g	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	3.68% 2.66g	0.92% 0.67g	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	% 2.3g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.028g	% 0g	g per day for Men 19-50 years
Fiber	3.73% 1.4g	14% 5.4g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	36% 20g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Stewed Canned Tomatoes	Crackers, snack, Goya Crackers	Recommended Dietary Allowance
Calcium	4.8% 48mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	24.4% 0.22mg	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	23.6% 1.9mg	100% 8.02mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	13% 55.3mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	38.5% 0.89mg	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	4.05% 28.3mg	29.4% 206mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	5.17% 176mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	NA	55μg per day for Men 19-50 years
Sodium	21% 313mg	63% 943mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.23% 8.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Crackers, snack, Goya Crackers per 5 oz

Compare the macro and micronutrient content in 5 oz of Stewed Canned Tomatoes versus 5 oz of Crackers, snack, Goya Crackers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Stewed Canned Tomatoes vs Crackers, snack, Goya Crackers:

• Both Stewed Canned Ripe Red Tomatoes and Crackers, snack, Goya Crackers have similar amounts of vitamins per 5 oz

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Crackers, snack, Goya Crackers:

• 5 ounces of Stewed Canned Tomatoes have 2.1 times more Calcium, 1.7 times more Potassium and 15.4 times more Water than Crackers, snack, Goya Crackers.
• While 5 oz of Crackers, snack, Goya Crackers contain 1.4 times more Copper, 4.3 times more Iron, 3.3 times more Magnesium, 10.6 times more Manganese, 7.3 times more Phosphorus, 3 times more Sodium and 6.9 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• 5 ounces of Crackers, snack, Goya Crackers lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Stewed Canned Tomatoes have 1.5 times more Sugars and 4 times more Fructose than Crackers, snack, Goya Crackers.
• While 5 oz of Crackers, snack, Goya Crackers contain 16.7 times more Energy, 70.3 times more Fat, 243.2 times more Saturated Fat, 12.7 times more Omega 3, 20.2 times more Omega 6, 10.4 times more Carbohydrate, 3.8 times more Fiber and 15.7 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein