Comparing Nutrients in 1 kilogram Crackers, standard snack-type, regular VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular	5%	47%	48%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Crackers, standard snack-type, regular	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	176% 5100kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	272% 264g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	174% 55.6g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	966% 15.5g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	681% 116g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	472% 613g	31% 40g	130g per day for Men 19-50 years
Sugars	113% 81.8g	34.3% 25g	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	4% 2.9g	18% 13g	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	% 12g	g per day for Men 19-50 years
Sucrose	% 69.5g	% 0g	g per day for Men 19-50 years
Fiber	60.5% 23g	18.4% 7g	38g per day for Men 19-50 years
Protein	119% 66.4g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	347% 4.16mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	351% 4.56mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	272% 43.5mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.4% 4.17mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	60.8% 0.79mg	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	230% 920μg	32.5% 130μg	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	253% 228mg	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	202% 30.3mg	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	578% 693μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, regular	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	120% 1200mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	83.3% 0.75mg	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	504% 40.3mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	213% 4.9mg	45.7% 1.05mg	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	354% 2480mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	34.7% 1180mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	122% 67μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	484% 7260mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	0.85% 31.4g	25.5% 943g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Crackers, standard snack-type, regular vs Cooked Ripe Red Tomatoes:

• Crackers, standard snack-type, regular have 11.6 times more Vitamin B1, 20.7 times more Vitamin B2, 8.2 times more Vitamin B3, 3.2 times more Vitamin B5, 7.1 times more Vitamin B9, 5.4 times more Vitamin E and 24.8 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A, 1.3 times more Vitamin B6 and more Vitamin C than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Crackers, standard snack-type, regular vs Cooked Ripe Red Tomatoes:

• Crackers, standard snack-type, regular have 10.9 times more Calcium, 1.4 times more Copper, 5.9 times more Iron, 2 times more Magnesium, 4.7 times more Manganese, 8.9 times more Phosphorus, 13.4 times more Selenium, 66 times more Sodium and 3.5 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.8 times more Potassium and 30 times more Water than Crackers, standard snack-type, regular.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, standard snack-type, regular have 28.3 times more Energy, 240.3 times more Fat, 370.8 times more Saturated Fat, 773 times more Omega 3, 275.5 times more Omega 6, 15.3 times more Carbohydrate, 3.3 times more Sugars, 3.3 times more Fiber and 7 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 4.5 times more Fructose than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.