Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Crackers, melba toast, plain

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Crackers, melba toast, plain	13%	8%	79%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Crackers, melba toast, plain	Recommended Dietary Allowance
Energy	6.2% 180kcal	134% 3900kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	14% 4.45g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	71% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	589% 766g	130g per day for Men 19-50 years
Sugars	34.3% 25g	13% 9.4g	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	18% 13g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	18.4% 7g	166% 63g	38g per day for Men 19-50 years
Protein	17% 9.5g	216% 121g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Crackers, melba toast, plain	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	344% 4.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	210% 2.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	257% 41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	139% 6.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	75.4% 0.98mg	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	32.5% 130μg	310% 1240μg	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	253% 228mg	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	37.3% 5.6mg	28.7% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	7.5% 9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Crackers, melba toast, plain	Recommended Dietary Allowance
Calcium	11% 110mg	93% 930mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	321% 2.9mg	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	85% 6.8mg	463% 37mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	491% 11.3mg	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	40% 280mg	280% 1960mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	59.4% 2020mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	633% 348μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	399% 5980mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	183% 20mg	11mg per day for Men 19-50 years
Water	25.5% 943g	1.38% 51g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Ripe Red Tomatoes vs Crackers, melba toast, plain:

• Cooked Ripe Red Tomatoes have more Vitamin A, more Vitamin C, 1.3 times more Vitamin E and 3.1 times more Vitamin K than Crackers, melba toast, plain.
• While Crackers, melba toast, plain contain 11.5 times more Vitamin B1, 12.4 times more Vitamin B2, 7.7 times more Vitamin B3, 5.4 times more Vitamin B5 and 9.5 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Crackers, melba toast, plain have similar amounts of Vitamin B6 per 1 kg.
• Both Cooked Ripe Red Tomatoes as well as Crackers, melba toast, plain have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Ripe Red Tomatoes vs Crackers, melba toast, plain:

• Cooked Ripe Red Tomatoes have 18.5 times more Water than Crackers, melba toast, plain.
• While Crackers, melba toast, plain contain 8.5 times more Calcium, 3.9 times more Copper, 5.4 times more Iron, 6.6 times more Magnesium, 10.8 times more Manganese, 7 times more Phosphorus, 69.6 times more Selenium, 54.4 times more Sodium and 14.4 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Crackers, melba toast, plain have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Ripe Red Tomatoes have 2.6 times more Sugars than Crackers, melba toast, plain.
• While Crackers, melba toast, plain contain 21.7 times more Energy, 29.1 times more Fat, 29.7 times more Saturated Fat, 35.5 times more Omega 3, 28.8 times more Omega 6, 19.1 times more Carbohydrate, 9 times more Fiber and 12.7 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Crackers, melba toast, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.