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

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Tomatoes	17%	9%	74%

Macro Nutrients

	Crackers, whole-wheat	Tomatoes	Recommended Dietary Allowance
Energy	58.4% 1695kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	58% 56g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	25.6% 8.2g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	209% 3.35g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	142% 24g	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	212% 276g	12% 15.4g	130g per day for Men 19-50 years
Sugars	6.5% 4.72g	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% 0g	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	% 1.27g	% 4.96g	g per day for Men 19-50 years
Sucrose	% 3.4g	% 0g	g per day for Men 19-50 years
Fiber	108% 41g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	75% 42g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	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	60% 0.72mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	115% 18.4mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.5% 0.73mg	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	27.8% 111μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	37.3% 5.6mg	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	90% 108μg	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Tomatoes	Recommended Dietary Allowance
Calcium	14.3% 143mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	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	166% 13.3mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	104% 437mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	371% 8.54mg	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	188% 1314mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	40.3% 1369mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	73% 40μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	212% 3175mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	10% 375g	3700g per day for Men 19-50 years

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

• Crackers, whole-wheat have 4.9 times more Vitamin B1, 7.8 times more Vitamin B3, 9.3 times more Vitamin B5, 2.3 times more Vitamin B6, 1.9 times more Vitamin B9, 2.6 times more Vitamin E and 3.4 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A and more Vitamin C than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Raw Ripe Red Tomatoes have similar amounts of Vitamin B2 per 14 oz.
• Both Crackers, whole-wheat as well as Raw 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 Tomatoes:

• Crackers, whole-wheat have 3.6 times more Calcium, 7.1 times more Copper, 12.4 times more Iron, 10 times more Magnesium, 18.9 times more Manganese, 13.8 times more Phosphorus, 1.5 times more Potassium, more Selenium, 160 times more Sodium and 15.5 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw 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, 70.7 times more Fat, 73.7 times more Saturated Fat, 281 times more Omega 3, 76.2 times more Omega 6, 17.9 times more Carbohydrate, 8.6 times more Fiber and 12 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.2 times more Sugars and more Fructose than Crackers, whole-wheat.
• Both Crackers, whole-wheat as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.