Comparing Nutrients in 100 grams 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	0.62% 18kcal	15.7% 456kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	6.47% 2.07g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.08g	29.6% 5.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	3% 3.9g	51.7% 67g	130g per day for Men 19-50 years
Sugars	3.63% 2.63g	1.1% 0.8g	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	1.9% 1.37g	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	% 1.25g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.8g	g per day for Men 19-50 years
Fiber	3.16% 1.2g	19.7% 7.5g	38g per day for Men 19-50 years
Protein	1.57% 0.88g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Recommended Dietary Allowance
Vitamin A	4.67% 42μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.1% 0.037mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	28.6% 4.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	16.8% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1.56% 0.47μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.75% 15μg	8.75% 35μg	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	15.2% 13.7mg	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	3.6% 0.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.9μg	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% 10mg	24.6% 246mg	1000mg per day for Men 19-50 years
Copper	6.56% 0.059mg	56.4% 0.51mg	0.9mg per day for Men 19-50 years
Fluoride	0.058% 2.3μg	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	3.38% 0.27mg	33.5% 2.68mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	35.5% 149mg	420mg per day for Men 19-50 years
Manganese	4.96% 0.11mg	105% 2.42mg	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	3.43% 24mg	50.6% 354mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	9.97% 339mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	24.7% 370mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	2.55% 95g	0.089% 3.3g	3700g per day for Men 19-50 years

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

• 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.

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

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

Comparison of macro-nutrients per 100 grams:

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