Comparing Nutrients in 100 grams Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free VS Tomatoes

Macros Ratio

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

Macro Nutrients

	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Tomatoes	Recommended Dietary Allowance
Energy	15.7% 456kcal	0.62% 18kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	6.47% 2.07g	0.088% 0.028g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	29.6% 5.04g	0.47% 0.08g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.7% 67g	3% 3.9g	130g per day for Men 19-50 years
Sugars	1.1% 0.8g	3.63% 2.63g	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	0% 0g	1.9% 1.37g	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	% 0g	% 1.25g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 0g	g per day for Men 19-50 years
Fiber	19.7% 7.5g	3.16% 1.2g	38g per day for Men 19-50 years
Protein	19.5% 11g	1.57% 0.88g	56g per day for Men 19-50 years

Vitamins

	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	4.67% 42μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	3.1% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	1.46% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.57mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.8% 0.84mg	1.8% 0.089mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1.56% 0.47μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.75% 35μg	3.75% 15μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	15.2% 13.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.6% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.6% 7.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Tomatoes	Recommended Dietary Allowance
Calcium	24.6% 246mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	56.4% 0.51mg	6.56% 0.059mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.058% 2.3μg	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	33.5% 2.68mg	3.38% 0.27mg	8mg per day for Men 19-50 years
Magnesium	35.5% 149mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	105% 2.42mg	4.96% 0.11mg	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	50.6% 354mg	3.43% 24mg	700mg per day for Men 19-50 years
Potassium	9.97% 339mg	6.97% 237mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	24.7% 370mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	0.089% 3.3g	2.55% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free vs Tomatoes:

• Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free have 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.

Comparing minerals per 100 grams for Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free vs Tomatoes:

• Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free have 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.
• While Raw Ripe Red Tomatoes contain 28.7 times more Water than Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free.

Comparison of macro-nutrients per 100 grams:

• Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free have 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.
• While Raw Ripe Red Tomatoes contain 3.3 times more Sugars and more Fructose than Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free.
• Both Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free as well as Raw Ripe Red Tomatoes have insufficient amounts of Glucose and Sucrose in 100 g.