Comparing Nutrients in 14 ounces Tomatoes VS Cracker, meal

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cracker, meal	10%	4%	86%

Macro Nutrients

	Tomatoes	Cracker, meal	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	52.4% 1520kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	6.96% 6.75g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	3.36% 1.08g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	16% 2.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	247% 321g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	1.8% 1.3g	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	7.5% 5.44g	NA	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	% 4.96g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	27% 10.3g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cracker, meal	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	143% 1.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	142% 22.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	37% 1.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.2% 1.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	135% 540μg	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	60.4% 54.4mg	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	14.3% 2.14mg	11.4% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cracker, meal	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	99% 0.89mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.13μg	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	13.4% 1.07mg	230% 18.4mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	163% 3.75mg	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	13.6% 95mg	59% 413mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	305% 168μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	10% 375g	0.82% 30g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes vs Cracker, meal:

• Raw Ripe Red Tomatoes have more Vitamin A, 2.1 times more Vitamin B6, more Vitamin C, 1.3 times more Vitamin E and 26.3 times more Vitamin K than Cracker, meal.
• While Cracker, meal contains 18.8 times more Vitamin B1, 24.6 times more Vitamin B2, 9.6 times more Vitamin B3, 5.2 times more Vitamin B5 and 9.1 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Cracker, meal have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomatoes vs Cracker, meal:

• Raw Ripe Red Tomatoes have 2.1 times more Potassium and 12.4 times more Water than Cracker, meal.
• While Cracker, meal contains 2.3 times more Calcium, 3.8 times more Copper, 17.2 times more Iron, 2.2 times more Magnesium, 8.3 times more Manganese, 4.3 times more Phosphorus, more Selenium, 3.2 times more Sodium and 4.1 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 14 ounces:

• Raw Ripe Red Tomatoes have 8 times more Sugars than Cracker, meal.
• While Cracker, meal contains 21.3 times more Energy, 8.5 times more Fat, 13 times more Omega 3, 8.5 times more Omega 6, 20.8 times more Carbohydrate, 2.2 times more Fiber and 10.6 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Cracker, meal have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.