Comparing Nutrients in 1 kilogram Crackers, matzo, whole-wheat VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Crackers, matzo, whole-wheat	14%	4%	82%
Tomatoes	17%	9%	74%

Macro Nutrients

	Crackers, matzo, whole-wheat	Tomatoes	Recommended Dietary Allowance
Energy	121% 3510kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	7.6% 2.43g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	36.4% 6.18g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	607% 789g	30% 39g	130g per day for Men 19-50 years
Sugars	NA	36.3% 26.3g	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	NA	19% 13.7g	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	% 12.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	311% 118g	31.6% 12g	38g per day for Men 19-50 years
Protein	234% 131g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Crackers, matzo, whole-wheat	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	46.7% 420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	304% 3.65mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	208% 2.7mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	338% 54mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	248% 12.4mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	15.6% 4.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	87.5% 350μg	37.5% 150μg	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	152% 137mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	66% 79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, matzo, whole-wheat	Tomatoes	Recommended Dietary Allowance
Calcium	23% 230mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	389% 3.5mg	65.6% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	581% 46.5mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	319% 1340mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	1522% 35mg	49.6% 1.14mg	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	436% 3050mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	1365% 751μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	237% 26mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	1.3% 48g	25.5% 945g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Crackers, matzo, whole-wheat vs Tomatoes:

• Crackers, matzo, whole-wheat have 9.9 times more Vitamin B1, 14.3 times more Vitamin B2, 9.1 times more Vitamin B3, 13.9 times more Vitamin B5, 2 times more Vitamin B6 and 2.3 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A and more Vitamin C than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Crackers, matzo, whole-wheat vs Tomatoes:

• Crackers, matzo, whole-wheat have 2.3 times more Calcium, 5.9 times more Copper, 17.2 times more Iron, 12.2 times more Magnesium, 30.7 times more Manganese, 12.7 times more Phosphorus, 1.3 times more Potassium, more Selenium and 15.4 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 19.7 times more Water than Crackers, matzo, whole-wheat.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, matzo, whole-wheat have 19.5 times more Energy, 7.5 times more Fat, 11 times more Omega 3, 7.7 times more Omega 6, 20.3 times more Carbohydrate, 9.8 times more Fiber and 14.9 times more Protein than Raw Ripe Red Tomatoes.
• Both Crackers, matzo, whole-wheat as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.