Comparing Nutrients in 1 kilogram Tomatoes VS Crackers, wheat, regular

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Crackers, wheat, regular	6%	32%	62%

Macro Nutrients

	Tomatoes	Crackers, wheat, regular	Recommended Dietary Allowance
Energy	6.2% 180kcal	157% 4550kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	169% 164g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	100% 32g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	617% 9.87g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	440% 74.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	544% 707g	130g per day for Men 19-50 years
Sugars	36.3% 26.3g	214% 155g	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	19% 13.7g	5.8% 4.2g	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	% 12.5g	% 7.9g	g per day for Men 19-50 years
Sucrose	% 0g	% 118g	g per day for Men 19-50 years
Fiber	31.6% 12g	182% 69g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	130% 73g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Crackers, wheat, regular	Recommended Dietary Allowance
Vitamin A	46.7% 420μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	237% 2.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	112% 1.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.94mg	251% 40.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	115% 5.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	188% 2.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	15.6% 4.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.5% 150μg	95% 380μg	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	152% 137mg	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	36% 5.4mg	103% 15.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66% 79μg	118% 142μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Crackers, wheat, regular	Recommended Dietary Allowance
Calcium	10% 100mg	92% 920mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	304% 2.74mg	0.9mg per day for Men 19-50 years
Fluoride	0.58% 23μg	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	33.8% 2.7mg	330% 26.4mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	171% 720mg	420mg per day for Men 19-50 years
Manganese	49.6% 1.14mg	673% 15.5mg	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	34.3% 240mg	431% 3020mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	180% 99μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	466% 6990mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	149% 16.4mg	11mg per day for Men 19-50 years
Water	25.5% 945g	0.74% 27.5g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have more Vitamin A and more Vitamin C than Crackers, wheat, regular.
• While Crackers, wheat, regular contain 7.7 times more Vitamin B1, 7.7 times more Vitamin B2, 6.8 times more Vitamin B3, 6.5 times more Vitamin B5, 3.1 times more Vitamin B6, 2.5 times more Vitamin B9, 2.9 times more Vitamin E and 1.8 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Crackers, wheat, regular have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Ripe Red Tomatoes have 34.4 times more Water than Crackers, wheat, regular.
• While Crackers, wheat, regular contain 9.2 times more Calcium, 4.6 times more Copper, 9.8 times more Iron, 6.5 times more Magnesium, 13.6 times more Manganese, 12.6 times more Phosphorus, more Selenium, 139.8 times more Sodium and 9.6 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Crackers, wheat, regular have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Ripe Red Tomatoes have 3.3 times more Fructose than Crackers, wheat, regular.
• While Crackers, wheat, regular contain 25.3 times more Energy, 82 times more Fat, 114.6 times more Saturated Fat, 329 times more Omega 3, 93.4 times more Omega 6, 18.2 times more Carbohydrate, 5.9 times more Sugars, 5.8 times more Fiber and 8.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Crackers, wheat, regular have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.