Comparing Nutrients in 14 ounces Crackers, whole-wheat VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Crackers, whole-wheat	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	58.4% 1695kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	58% 56g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	25.6% 8.2g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	209% 3.35g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	142% 24g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 276g	12.2% 16g	130g per day for Men 19-50 years
Sugars	6.5% 4.72g	13.6% 9.9g	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	7.17% 5.2g	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	% 1.27g	% 4.7g	g per day for Men 19-50 years
Sucrose	% 3.4g	% 0g	g per day for Men 19-50 years
Fiber	108% 41g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	75% 42g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	115% 18.4mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.5% 0.73mg	24% 0.31mg	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	27.8% 111μg	13% 51.6μg	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	101% 90mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	37.3% 5.6mg	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	90% 108μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	14.3% 143mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	33% 0.3mg	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	166% 13.3mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	104% 437mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	371% 8.54mg	18% 0.42mg	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	188% 1314mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	40.3% 1369mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	73% 40μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	212% 3175mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	10% 374g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Crackers, whole-wheat vs Cooked Ripe Red Tomatoes:

• Crackers, whole-wheat have 5.1 times more Vitamin B1, 8.7 times more Vitamin B3, 6.4 times more Vitamin B5, 2.3 times more Vitamin B6, 2.2 times more Vitamin B9, 2.5 times more Vitamin E and 9.7 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A and more Vitamin C than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B2 per 14 oz.
• Both Crackers, whole-wheat as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Crackers, whole-wheat vs Cooked Ripe Red Tomatoes:

• Crackers, whole-wheat have 3.3 times more Calcium, 5.6 times more Copper, 4.9 times more Iron, 12.2 times more Magnesium, 20.5 times more Manganese, 11.8 times more Phosphorus, 1.6 times more Potassium, 20.2 times more Selenium, 72.7 times more Sodium and 18.8 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 32.1 times more Water than Crackers, whole-wheat.

Comparison of macro-nutrients per 14 ounces:

• Crackers, whole-wheat have 23.7 times more Energy, 128.5 times more Fat, 137.5 times more Saturated Fat, 421.5 times more Omega 3, 145.1 times more Omega 6, 17.3 times more Carbohydrate, 14.7 times more Fiber and 11.1 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.1 times more Sugars and more Fructose than Crackers, whole-wheat.
• Both Crackers, whole-wheat as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.