Comparing Nutrients in 14 ounces Rice crackers VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Rice crackers	10%	11%	79%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Rice crackers	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	57% 1651kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	20.5% 20g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	14.6% 0.23g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	37% 6.28g	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	252% 328g	12.2% 16g	130g per day for Men 19-50 years
Sugars	0% 0g	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	NA	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	NA	% 4.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	0% 0g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	71% 39.7g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Rice crackers	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	144% 1.73mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	137% 22mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	129% 6.43mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	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	22% 87.3μg	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	33.3% 5mg	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice crackers	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	0% 0mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	33% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	0% 0mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	147% 619mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	703% 16mg	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	205% 1437mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	28.4% 964mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	184% 101μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	61.7% 925mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	79.4% 8.73mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.012% 0.44g	10% 374g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Rice crackers vs Cooked Ripe Red Tomatoes:

• Rice crackers have 12.1 times more Vitamin B1, 4.6 times more Vitamin B2, 10.4 times more Vitamin B3, 12.6 times more Vitamin B5, 7 times more Vitamin B6, 1.7 times more Vitamin B9 and 2.3 times more Vitamin E than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A, more Vitamin C and 1.3 times more Vitamin K than Rice crackers.
• Both Rice crackers 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 Rice crackers vs Cooked Ripe Red Tomatoes:

• Rice crackers have 4 times more Copper, 17.3 times more Magnesium, 38.8 times more Manganese, 12.9 times more Phosphorus, 51 times more Selenium, 21.2 times more Sodium and 15.7 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Calcium, more Iron and 857.6 times more Water than Rice crackers.
• Both Rice crackers and Cooked Ripe Red Tomatoes have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Rice crackers have 23.1 times more Energy, 45.5 times more Fat, 29.5 times more Omega 3, 37.7 times more Omega 6, 20.6 times more Carbohydrate and 10.5 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Sugars and more Fiber than Rice crackers.
• Both Rice crackers as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.