Comparing Nutrients in 1 kilogram Tomatoes VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	8%	36%	56%

Macro Nutrients

	Tomatoes	Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	Recommended Dietary Allowance
Energy	6.2% 180kcal	162% 4690kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	195% 189g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	66.8% 21.4g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	291% 4.66g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	210% 35.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	501% 651g	130g per day for Men 19-50 years
Sugars	36.3% 26.3g	12% 8.6g	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	0% 0g	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	% 3g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	31.6% 12g	92% 35g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	Recommended Dietary Allowance
Vitamin A	46.7% 420μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	646% 7.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	435% 5.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.94mg	424% 68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	134% 6.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	152% 137mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	36% 5.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66% 79μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	Recommended Dietary Allowance
Calcium	10% 100mg	93% 930mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	179% 1.6mg	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	609% 48.7mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	49.6% 1.14mg	240% 5.5mg	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	247% 1730mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	96% 3260mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	543% 8150mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	95% 10.4mg	11mg per day for Men 19-50 years
Water	25.5% 945g	0.95% 35g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tomatoes vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza contain 20.9 times more Vitamin B1, 29.7 times more Vitamin B2, 11.4 times more Vitamin B3 and 7.5 times more Vitamin B5 than Raw Ripe Red Tomatoes.

Comparing minerals per 1 kilogram for Tomatoes vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza:

• Raw Ripe Red Tomatoes have 26.9 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza contain 9.3 times more Calcium, 2.7 times more Copper, 18 times more Iron, 2.5 times more Magnesium, 4.8 times more Manganese, 7.2 times more Phosphorus, 1.4 times more Potassium, 163 times more Sodium and 6.1 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 kilogram:

• Raw Ripe Red Tomatoes have 3.1 times more Sugars and more Fructose than Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza contain 26.1 times more Energy, 94.7 times more Fat, 76.3 times more Saturated Fat, 155.3 times more Omega 3, 44.6 times more Omega 6, 16.7 times more Carbohydrate, 2.9 times more Fiber and 11 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza have insufficient amounts of Glucose and Sucrose in 1 kg.