Comparing Nutrients in 1 kilogram Snacks, rice cakes, brown rice, plain, unsalted VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, plain, unsalted	9%	7%	84%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Snacks, rice cakes, brown rice, plain, unsalted	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	133% 3870kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	18% 5.7g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	57% 9.7g	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	627% 815g	31% 40g	130g per day for Men 19-50 years
Sugars	12% 8.8g	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	NA	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	NA	% 12g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	111% 42g	18.4% 7g	38g per day for Men 19-50 years
Protein	146% 82g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, plain, unsalted	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	51% 0.61mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	127% 1.65mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	488% 78mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 10mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	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	52.5% 210μg	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	82.7% 12.4mg	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cakes, brown rice, plain, unsalted	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	11% 110mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	494% 4.45mg	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	186% 15mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	312% 1310mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	1622% 37.3mg	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	514% 3600mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	85.3% 2900mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	447% 246μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	17.3% 260mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	273% 30mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	1.57% 58g	25.5% 943g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, rice cakes, brown rice, plain, unsalted vs Cooked Ripe Red Tomatoes:

• Snacks, rice cakes, brown rice, plain, unsalted have 1.7 times more Vitamin B1, 7.5 times more Vitamin B2, 14.7 times more Vitamin B3, 7.8 times more Vitamin B5, 1.9 times more Vitamin B6, 1.6 times more Vitamin B9 and 2.2 times more Vitamin E than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A, more Vitamin C and 1.5 times more Vitamin K than Snacks, rice cakes, brown rice, plain, unsalted.
• Both Snacks, rice cakes, brown rice, plain, unsalted 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 Snacks, rice cakes, brown rice, plain, unsalted vs Cooked Ripe Red Tomatoes:

• Snacks, rice cakes, brown rice, plain, unsalted have 5.9 times more Copper, 2.2 times more Iron, 14.6 times more Magnesium, 35.5 times more Manganese, 12.9 times more Phosphorus, 1.3 times more Potassium, 49.2 times more Selenium, 2.4 times more Sodium and 21.4 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 16.3 times more Water than Snacks, rice cakes, brown rice, plain, unsalted.
• Both Snacks, rice cakes, brown rice, plain, unsalted and Cooked Ripe Red Tomatoes have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, rice cakes, brown rice, plain, unsalted have 21.5 times more Energy, 25.5 times more Fat, 38 times more Saturated Fat, 23.1 times more Omega 6, 20.3 times more Carbohydrate, 6 times more Fiber and 8.6 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.8 times more Sugars than Snacks, rice cakes, brown rice, plain, unsalted.
• Both Snacks, rice cakes, brown rice, plain, unsalted as well as Cooked Ripe Red Tomatoes have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.