Comparing Nutrients in 14 ounces Crackers, flavored, fish-shaped VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Crackers, flavored, fish-shaped	9%	34%	57%
Tomatoes	17%	9%	74%

Macro Nutrients

	Crackers, flavored, fish-shaped	Tomatoes	Recommended Dietary Allowance
Energy	63.4% 1838kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	72.5% 70.3g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	25.5% 8.17g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	104% 1.67g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	81.2% 14g	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	200% 261g	12% 15.4g	130g per day for Men 19-50 years
Sugars	6.46% 4.7g	14.4% 10.4g	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	0.49% 0.36g	7.5% 5.44g	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	% 1.2g	% 4.96g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	32.4% 12.3g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	72% 40.3g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, flavored, fish-shaped	Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	269% 3.23mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	157% 2.04mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	159% 25.4mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.5% 2.63mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.2% 1.86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	152% 607μg	15% 59.5μg	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	60.4% 54.4mg	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	97% 14.6mg	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	92% 110μg	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, flavored, fish-shaped	Tomatoes	Recommended Dietary Allowance
Calcium	33% 329mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.23% 9.13μg	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	227% 18mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	97% 2.24mg	19.7% 0.45mg	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	95% 663mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	257% 3850mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	39.3% 4.33mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	10% 375g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Crackers, flavored, fish-shaped vs Tomatoes:

• Crackers, flavored, fish-shaped have 22 times more Vitamin B1, 27.1 times more Vitamin B2, 10.8 times more Vitamin B3, 7.4 times more Vitamin B5, 10.2 times more Vitamin B9, 6.8 times more Vitamin E and 3.5 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Crackers, flavored, fish-shaped and Raw Ripe Red Tomatoes have similar amounts of Vitamin B6 per 14 oz.

Comparing minerals per 14 ounces for Crackers, flavored, fish-shaped vs Tomatoes:

• Crackers, flavored, fish-shaped have 8.3 times more Calcium, 2.3 times more Copper, 17 times more Iron, 2.3 times more Magnesium, 5 times more Manganese, 7 times more Phosphorus, more Selenium, 194 times more Sodium and 6.4 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 27.6 times more Water than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Raw Ripe Red Tomatoes have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Crackers, flavored, fish-shaped have 25.7 times more Energy, 88.6 times more Fat, 73.5 times more Saturated Fat, 140.3 times more Omega 3, 43.5 times more Omega 6, 16.9 times more Carbohydrate, 2.6 times more Fiber and 11.5 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.2 times more Sugars and 15.2 times more Fructose than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped as well as Raw Ripe Red Tomatoes have insufficient amounts of Glucose and Sucrose in 14 oz.