Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Rice crackers

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Rice crackers	10%	11%	79%

Macro Nutrients

	Stewed Canned Tomatoes	Rice crackers	Recommended Dietary Allowance
Energy	1.27% 37kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	7.3% 7.1g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	5.23% 0.084g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	13% 2.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.75% 8.77g	90% 117g	130g per day for Men 19-50 years
Sugars	6.9% 5g	0% 0g	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	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.028g	NA	g per day for Men 19-50 years
Fiber	3.73% 1.4g	0% 0g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Rice crackers	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	51.5% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	49% 7.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	60.4% 0.79mg	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	7.8% 31μg	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	12.4% 11mg	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	7.84% 1.18mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Rice crackers	Recommended Dietary Allowance
Calcium	4.8% 48mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	47.4% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	52.6% 221mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	251% 5.77mg	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	73.3% 513mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	10% 344mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	65.7% 36μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.004% 0.16g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Rice crackers per 5 oz

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

Lets compare vitamin content per 5 ounces of Stewed Canned Tomatoes vs Rice crackers:

• 5 ounces of Stewed Canned Tomatoes have more Vitamin C than Rice crackers.
• While 5 oz of Rice crackers contain 9.5 times more Vitamin B1, 2.9 times more Vitamin B2, 7.8 times more Vitamin B3, 14.2 times more Vitamin B5, 32.6 times more Vitamin B6, 4.4 times more Vitamin B9 and 1.5 times more Vitamin E than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 5 ounces of Rice crackers have insufficient amounts of Vitamin C and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Rice crackers have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Rice crackers:

• 5 ounces of Stewed Canned Tomatoes have more Calcium, more Iron and 832.2 times more Water than Rice crackers.
• While 5 oz of Rice crackers contain 2.7 times more Copper, 13 times more Magnesium, 69 times more Manganese, 18.1 times more Phosphorus, 42.5 times more Selenium and 12.9 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Rice crackers contain similar levels of Potassium and Sodium per five ounces.
• 5 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc
• 5 ounces of Rice crackers lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Stewed Canned Tomatoes have more Sugars and more Fiber than Rice crackers.
• While 5 oz of Rice crackers contain 16 times more Energy, 26.3 times more Fat, 19.7 times more Omega 3, 21.4 times more Omega 6, 13.4 times more Carbohydrate and 11 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
• 5 ounces of Rice crackers provide inadequate amounts of Fiber