Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Original

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	8%	36%	56%

Macro Nutrients

	Stewed Canned Tomatoes	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Recommended Dietary Allowance
Energy	1.27% 37kcal	23% 662kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	6.34% 2.03g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	39% 0.62g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	32.4% 5.5g	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	71.8% 93g	130g per day for Men 19-50 years
Sugars	6.9% 5g	2% 1.46g	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% 0g	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	8.95% 3.4g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	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	98% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	55.3% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	59% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	19.7% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	6.54% 0.085mg	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	54.2% 217μg	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	34.8% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	32.7% 39.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Recommended Dietary Allowance
Calcium	4.8% 48mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	20% 0.18mg	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	84% 6.7mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	32.5% 0.75mg	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	31.6% 221mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	7.05% 240mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	10.3% 5.67μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	89.5% 1342mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	12.5% 1.37mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.13% 4.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Original per 5 oz

Compare the macro and micronutrient content in 5 oz of Stewed Canned Tomatoes versus 5 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Stewed Canned Tomatoes vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Original:

• 5 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contain 18.1 times more Vitamin B1, 14.5 times more Vitamin B2, 9.3 times more Vitamin B3, 6.1 times more Vitamin B5, 3.5 times more Vitamin B6, 30.6 times more Vitamin B9, 4.4 times more Vitamin E and 11.5 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Original:

• 5 ounces of Stewed Canned Tomatoes have 1.2 times more Potassium and 26.4 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• While 5 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contain 2.2 times more Calcium, 3.6 times more Iron, 1.9 times more Magnesium, 8.9 times more Manganese, 7.8 times more Phosphorus, 6.7 times more Selenium, 4.3 times more Sodium and 5.7 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contain similar levels of Copper per five ounces.
• 5 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Stewed Canned Tomatoes have 3.4 times more Sugars and more Fructose than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• While 5 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contain 18 times more Energy, 96.9 times more Fat, 55.1 times more Saturated Fat, 146.3 times more Omega 3, 52.5 times more Omega 6, 10.6 times more Carbohydrate, 2.4 times more Fiber and 10.4 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