Comparing Nutrients in 14 ounces Cooked Ripe Red Tomatoes VS Crackers, standard snack-type, sandwich, with peanut butter filling

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	67.6% 1961kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	106% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.2% 16g	178% 232g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	57.5% 41.7g	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	7.17% 5.2g	2.8% 2.02g	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	% 4.7g	% 11g	g per day for Men 19-50 years
Sucrose	% 0g	% 26g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	24% 9.13g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	81.3% 45.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	162% 1.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	82.7% 1.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	152% 24.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	37.8% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	45% 0.59mg	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	13% 51.6μg	85.3% 341μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.65% 0.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	101% 90mg	0% 0mg	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	15% 2.22mg	54.5% 8.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	31.4% 37.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	32% 321mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	143% 1.3mg	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	33.7% 2.7mg	137% 11mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	135% 3.1mg	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	16% 111mg	155% 1087mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	25% 853mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	78% 43μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	212% 3179mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	40.8% 4.5mg	11mg per day for Men 19-50 years
Water	10% 374g	0.31% 11.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Ripe Red Tomatoes vs Crackers, standard snack-type, sandwich, with peanut butter filling:

• Cooked Ripe Red Tomatoes have 24 times more Vitamin A and more Vitamin C than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While Crackers, standard snack-type, sandwich, with peanut butter filling contain 13.6 times more Vitamin B1, 12.3 times more Vitamin B2, 11.5 times more Vitamin B3, 3.7 times more Vitamin B5, 1.9 times more Vitamin B6, 6.6 times more Vitamin B9, 3.7 times more Vitamin E and 3.4 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Ripe Red Tomatoes vs Crackers, standard snack-type, sandwich, with peanut butter filling:

• Cooked Ripe Red Tomatoes have 32.2 times more Water than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While Crackers, standard snack-type, sandwich, with peanut butter filling contain 7.4 times more Calcium, 4.3 times more Copper, 4.1 times more Iron, 6.1 times more Magnesium, 7.5 times more Manganese, 9.8 times more Phosphorus, 21.6 times more Selenium, 72.8 times more Sodium and 8.1 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Crackers, standard snack-type, sandwich, with peanut butter filling have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Ripe Red Tomatoes have 2.6 times more Fructose than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While Crackers, standard snack-type, sandwich, with peanut butter filling contain 27.4 times more Energy, 223.1 times more Fat, 320.2 times more Saturated Fat, 108.4 times more Omega 6, 14.6 times more Carbohydrate, 4.2 times more Sugars, 3.3 times more Fiber and 12.1 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.