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

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Tomatoes	17%	9%	74%

Macro Nutrients

	Crackers, whole-wheat	Tomatoes	Recommended Dietary Allowance
Energy	147% 4270kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	146% 141g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	64.5% 20.6g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	527% 8.43g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	359% 61g	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	535% 696g	30% 39g	130g per day for Men 19-50 years
Sugars	16.4% 12g	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	0% 0g	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	% 3.2g	% 12.5g	g per day for Men 19-50 years
Sucrose	% 8.6g	% 0g	g per day for Men 19-50 years
Fiber	271% 103g	31.6% 12g	38g per day for Men 19-50 years
Protein	189% 106g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Crackers, 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	152% 1.82mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	289% 46.3mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	166% 8.3mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.85mg	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	70% 280μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	94% 14mg	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	227% 272μg	66% 79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Tomatoes	Recommended Dietary Allowance
Calcium	36% 360mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	467% 4.2mg	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	418% 33.4mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	262% 1100mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	936% 21.5mg	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	473% 3310mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	101% 3450mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	184% 101μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	533% 8000mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	239% 26.3mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	0.79% 29.4g	25.5% 945g	3700g per day for Men 19-50 years

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

• Crackers, whole-wheat have 4.9 times more Vitamin B1, 7.8 times more Vitamin B3, 9.3 times more Vitamin B5, 2.3 times more Vitamin B6, 1.9 times more Vitamin B9, 2.6 times more Vitamin E and 3.4 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A and more Vitamin C than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Raw Ripe Red Tomatoes have similar amounts of Vitamin B2 per 1 kg.
• Both Crackers, whole-wheat as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Crackers, whole-wheat have 3.6 times more Calcium, 7.1 times more Copper, 12.4 times more Iron, 10 times more Magnesium, 18.9 times more Manganese, 13.8 times more Phosphorus, 1.5 times more Potassium, more Selenium, 160 times more Sodium and 15.5 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 32.1 times more Water than Crackers, whole-wheat.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, whole-wheat have 23.7 times more Energy, 70.7 times more Fat, 73.7 times more Saturated Fat, 281 times more Omega 3, 76.2 times more Omega 6, 17.9 times more Carbohydrate, 8.6 times more Fiber and 12 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.2 times more Sugars and more Fructose than Crackers, whole-wheat.
• Both Crackers, whole-wheat as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.