Comparing Nutrients in 5 ounces Tomatoes VS Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	10%	31%	59%

Macro Nutrients

	Tomatoes	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	22.3% 646kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	23.3% 22.6g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	9.16% 2.93g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	82% 1.3g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	42% 7.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	4.24% 5.5g	73.3% 95g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	1.56% 1.13g	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	2.68% 1.94g	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	% 1.77g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.13g	g per day for Men 19-50 years
Fiber	4.48% 1.7g	28% 10.6g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	27.6% 15.5g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	40.5% 6.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	40.3% 0.52mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2.2% 0.66μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.3% 21.3μg	12.4% 49.6μg	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	21.6% 19.4mg	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	5.1% 0.77mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Recommended Dietary Allowance
Calcium	1.4% 14mg	35% 349mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	80% 0.72mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	4.8% 0.38mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	50.3% 211mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	149% 3.43mg	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	4.86% 34mg	71.7% 502mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	14% 481mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	35% 524mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	32.2% 3.54mg	11mg per day for Men 19-50 years
Water	3.62% 134g	0.13% 4.66g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes VS Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomatoes versus 5 oz of Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomatoes vs Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free:

• 5 oz of Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free contain 7.9 times more Vitamin B2, 7.7 times more Vitamin B3, 9.4 times more Vitamin B5, 4.6 times more Vitamin B6 and 2.3 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• 5 ounces of Tomatoes have insufficient amounts of Vitamin B2 and Vitamin B5

Comparing minerals per 5 ounces for Tomatoes vs Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free:

• 5 ounces of Tomatoes have 28.7 times more Water than Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free.
• While 5 oz of Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free contain 24.6 times more Calcium, 8.6 times more Copper, 9.9 times more Iron, 13.5 times more Magnesium, 21.2 times more Manganese, 14.8 times more Phosphorus, 1.4 times more Potassium, more Selenium, 74 times more Sodium and 14.7 times more Zinc than Raw Ripe Red Tomatoes.
• 5 ounces of Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomatoes have 3.3 times more Sugars than Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free.
• While 5 oz of Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free contain 25.3 times more Energy, 79.6 times more Fat, 73.9 times more Saturated Fat, 308.7 times more Omega 3, 63 times more Omega 6, 17.3 times more Carbohydrate, 6.3 times more Fiber and 12.4 times more Protein than Raw Ripe Red Tomatoes.
• 5 ounces of Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein