Comparing Nutrients in 100 calories Crackers, cream, Gamesa Sabrosas VS Tomatoes

Weight per 100 calories

• Crackers, cream, Gamesa Sabrosas: 20.7g
• Tomatoes: 556g

Crackers, cream, Gamesa Sabrosas have 26.9 times more energy per 100g than Tomatoes. It has very high energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - Crackers, cream, Gamesa Sabrosas or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Crackers, cream, Gamesa Sabrosas	6%	39%	55%
Tomatoes	17%	9%	74%

Macro Nutrients

	Crackers, cream, Gamesa Sabrosas	Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.34% 4.2g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	3.46% 1.1g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	0.58% 0.009g	1.04% 0.017g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.5g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.3% 13.3g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	2.67% 1.94g	20% 14.6g	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	0.27% 0.2g	10.5% 7.6g	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	% 0.19g	% 6.94g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 0g	g per day for Men 19-50 years
Fiber	1.3% 0.5g	17.5% 6.67g	38g per day for Men 19-50 years
Protein	2.6% 1.45g	8.73% 4.9g	56g per day for Men 19-50 years

Vitamins

	Crackers, cream, Gamesa Sabrosas	Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	26% 233μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.13% 0.062mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.56% 1.05mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.9% 0.095mg	9.9% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.03% 0.013mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8.7% 2.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.7% 30.8μg	21% 83.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.96% 0.095μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	84.6% 76mg	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	2.2% 0.33mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.1% 3.7μg	36.6% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, cream, Gamesa Sabrosas	Tomatoes	Recommended Dietary Allowance
Calcium	0.54% 5.37mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	2.55% 0.023mg	36.4% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.8μg	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	19% 1.52mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	1.23% 5.17mg	14.6% 61mg	420mg per day for Men 19-50 years
Manganese	7% 0.16mg	27.5% 0.63mg	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	2.9% 20.2mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	0.78% 26.7mg	38.7% 1317mg	3400mg per day for Men 19-50 years
Selenium	3.57% 1.96μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	16% 237mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	1.24% 0.14mg	8.6% 0.94mg	11mg per day for Men 19-50 years
Water	0.025% 0.92g	14% 525g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Crackers, cream, Gamesa Sabrosas vs Tomatoes:

• Crackers, cream, Gamesa Sabrosas have more Vitamin B12 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3.3 times more Vitamin B1, 2.1 times more Vitamin B2, 3.1 times more Vitamin B3, 5.2 times more Vitamin B5, 33.1 times more Vitamin B6, 2.7 times more Vitamin B9, 9.1 times more Vitamin E and 11.9 times more Vitamin K than Crackers, cream, Gamesa Sabrosas.

Comparing minerals per 100 calories for Crackers, cream, Gamesa Sabrosas vs Tomatoes:

• Crackers, cream, Gamesa Sabrosas have more Selenium and 8.5 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 10.3 times more Calcium, 14.3 times more Copper, 11.8 times more Magnesium, 3.9 times more Manganese, 6.6 times more Phosphorus, 49.4 times more Potassium, 6.9 times more Zinc and 571.1 times more Water than Crackers, cream, Gamesa Sabrosas.
• Both Crackers, cream, Gamesa Sabrosas and Raw Ripe Red Tomatoes have similar amounts of Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Crackers, cream, Gamesa Sabrosas have 3.8 times more Fat and 7.1 times more Saturated Fat than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.8 times more Omega 3, 1.6 times more Carbohydrate, 7.5 times more Sugars, 38.8 times more Fructose, 13.4 times more Fiber and 3.4 times more Protein than Crackers, cream, Gamesa Sabrosas.
• Both Crackers, cream, Gamesa Sabrosas and Raw Ripe Red Tomatoes have similar amounts of Energy and Omega 6 per 100 kcal.
• Both Crackers, cream, Gamesa Sabrosas as well as Raw Ripe Red Tomatoes have insufficient amounts of Glucose and Sucrose in 100 kcal.