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

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat, reduced fat	11%	16%	73%
Tomatoes	17%	9%	74%

Macro Nutrients

	Crackers, whole-wheat, reduced fat	Tomatoes	Recommended Dietary Allowance
Energy	57% 1651kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	13.2% 4.23g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	99% 1.58g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	74% 12.6g	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	231% 300g	12% 15.4g	130g per day for Men 19-50 years
Sugars	6.68% 4.84g	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	% 3.57g	% 0g	g per day for Men 19-50 years
Fiber	114% 43.3g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	80.4% 45g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, reduced fat	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	61% 0.73mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	130% 20.7mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.6% 3.58mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	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	29.8% 119μg	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	28.6% 4.3mg	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.3% 49.6μg	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, reduced fat	Tomatoes	Recommended Dietary Allowance
Calcium	15.5% 155mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	197% 1.77mg	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	177% 14mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	113% 476mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	394% 9.07mg	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	206% 1445mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	43.5% 1480mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	102% 56μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	197% 2957mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.28% 10.3g	10% 375g	3700g per day for Men 19-50 years

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

• Crackers, whole-wheat, reduced fat have 5 times more Vitamin B1, 8.8 times more Vitamin B3, 10.1 times more Vitamin B5, 2.5 times more Vitamin B6, 2 times more Vitamin B9, 2 times more Vitamin E and 1.6 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, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Raw Ripe Red Tomatoes have similar amounts of Vitamin B2 per 14 oz.
• Both Crackers, whole-wheat, reduced fat 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, reduced fat vs Tomatoes:

• Crackers, whole-wheat, reduced fat have 3.9 times more Calcium, 7.6 times more Copper, 13.2 times more Iron, 10.9 times more Magnesium, 20 times more Manganese, 15.2 times more Phosphorus, 1.6 times more Potassium, more Selenium, 149 times more Sodium and 17.6 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 36.5 times more Water than Crackers, whole-wheat, reduced fat.

Comparison of macro-nutrients per 14 ounces:

• Crackers, whole-wheat, reduced fat have 23.1 times more Energy, 38 times more Fat, 38.1 times more Saturated Fat, 132.7 times more Omega 3, 39.6 times more Omega 6, 19.4 times more Carbohydrate, 9.1 times more Fiber and 12.9 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, reduced fat.
• Both Crackers, whole-wheat, reduced fat as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.