Comparing Nutrients in 100 grams Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	10%	32%	58%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	15.8% 457kcal	0.62% 18kcal	2900kcal per day for Men 19-50 years
Fat	16.6% 16g	0.11% 0.11g	97g per day for Men 19-50 years
Saturated Fat	NA	0.047% 0.015g	32g per day for Men 19-50 years
Omega 3	NA	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	NA	0.25% 0.042g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.2g	3.1% 4g	130g per day for Men 19-50 years
Sugars	0.95% 0.69g	3.43% 2.5g	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	1.8% 1.3g	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	% 1.18g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	NA	1.84% 0.7g	38g per day for Men 19-50 years
Protein	21% 11.7g	1.7% 0.95g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	2.67% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	3% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	1.7% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	3.33% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.58% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	6.08% 0.079mg	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	NA	3.25% 13μg	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	25.3% 23mg	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	3.73% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	11.4% 114mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	8.33% 0.075mg	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	53.3% 4.26mg	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	6.2% 26mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	4.57% 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	25.3% 177mg	4% 28mg	700mg per day for Men 19-50 years
Potassium	5.85% 199mg	6.4% 218mg	3400mg per day for Men 19-50 years
Selenium	NA	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	58.3% 874mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	1.27% 0.14mg	11mg per day for Men 19-50 years
Water	0.086% 3.17g	2.55% 94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar vs Cooked Ripe Red Tomatoes:

Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar and Cooked Ripe Red Tomatoes have similar amounts of vitamins per 100 g

Comparing minerals per 100 grams for Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar vs Cooked Ripe Red Tomatoes:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar have 10.4 times more Calcium, 1.8 times more Copper, 6.3 times more Iron, 2.9 times more Magnesium, 5.7 times more Manganese, 6.3 times more Phosphorus, 79.5 times more Sodium and 10.4 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 29.8 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar and Cooked Ripe Red Tomatoes have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar have 25.4 times more Energy, 146.5 times more Fat, 16.5 times more Carbohydrate and 12.3 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 3.6 times more Sugars and more Fructose than Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar as well as Cooked Ripe Red Tomatoes have insufficient amounts of Glucose and Sucrose in 100 g.