Comparing Nutrients in 14 ounces Crackers, melba toast, rye (includes pumpernickel) VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, rye (includes pumpernickel)	12%	8%	80%
Tomatoes	17%	9%	74%

Macro Nutrients

	Crackers, melba toast, rye (includes pumpernickel)	Tomatoes	Recommended Dietary Allowance
Energy	53.2% 1544kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.5g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	5.6% 1.8g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	29% 4.93g	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	236% 307g	12% 15.4g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 4.96g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	83.6% 31.8g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	82.2% 46g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, rye (includes pumpernickel)	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	156% 1.88mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86.7% 1.13mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.4% 1.92mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 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	84.3% 337μg	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	NA	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, rye (includes pumpernickel)	Tomatoes	Recommended Dietary Allowance
Calcium	31% 310mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	177% 1.6mg	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	183% 14.6mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	37% 155mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	127% 2.93mg	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	104% 726mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	22.5% 766mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	279% 154μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	238% 3568mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.53% 19.4g	10% 375g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Crackers, melba toast, rye (includes pumpernickel) vs Tomatoes:

• Crackers, melba toast, rye (includes pumpernickel) have 12.8 times more Vitamin B1, 14.9 times more Vitamin B2, 7.9 times more Vitamin B3, 5.4 times more Vitamin B5 and 5.7 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A and more Vitamin C than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) and Raw Ripe Red Tomatoes have similar amounts of Vitamin B6 per 14 oz.
• Both Crackers, melba toast, rye (includes pumpernickel) as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Crackers, melba toast, rye (includes pumpernickel) vs Tomatoes:

• Crackers, melba toast, rye (includes pumpernickel) have 7.8 times more Calcium, 6.8 times more Copper, 13.6 times more Iron, 3.5 times more Magnesium, 6.5 times more Manganese, 7.6 times more Phosphorus, more Selenium, 179.8 times more Sodium and 8 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 19.3 times more Water than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) and Raw Ripe Red Tomatoes have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Crackers, melba toast, rye (includes pumpernickel) have 21.6 times more Energy, 17 times more Fat, 16.2 times more Saturated Fat, 35.3 times more Omega 3, 15.5 times more Omega 6, 19.9 times more Carbohydrate, 6.7 times more Fiber and 13.2 times more Protein than Raw Ripe Red Tomatoes.
• Both Crackers, melba toast, rye (includes pumpernickel) as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.