Comparing Nutrients in 1 pound Crackers, saltines, fat-free, low-sodium VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, fat-free, low-sodium	11%	4%	85%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Crackers, saltines, fat-free, low-sodium	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	61.5% 1783kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	7.5% 7.26g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	3.46% 1.1g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	17.3% 2.93g	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	287% 373g	14% 18g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	15.6% 11.3g	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	NA	8.2% 5.94g	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	% 5.35g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	85% 47.6g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, fat-free, low-sodium	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	196% 2.35mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	206% 2.68mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	162% 26mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.4% 1.77mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	27.6% 0.36mg	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	141% 562μg	14.7% 59μg	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	115% 103mg	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	3.63% 0.54mg	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.2μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, fat-free, low-sodium	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	9.98% 100mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	73% 0.66mg	37.8% 0.34mg	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	438% 35mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	126% 2.9mg	20.7% 0.48mg	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	73.2% 513mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	15.3% 522mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	176% 97μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	257% 3851mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	38.8% 4.26mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	11.6% 428g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Crackers, saltines, fat-free, low-sodium vs Cooked Ripe Red Tomatoes:

• Crackers, saltines, fat-free, low-sodium have 14.4 times more Vitamin B1, 26.8 times more Vitamin B2, 10.7 times more Vitamin B3, 3 times more Vitamin B5, 9.5 times more Vitamin B9 and 1.8 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A, more Vitamin C and 4.7 times more Vitamin E than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B6 per 1 lb.
• Both Crackers, saltines, fat-free, low-sodium as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Crackers, saltines, fat-free, low-sodium vs Cooked Ripe Red Tomatoes:

• Crackers, saltines, fat-free, low-sodium have 2 times more Calcium, 1.9 times more Copper, 11.4 times more Iron, 2.9 times more Magnesium, 6.1 times more Manganese, 4 times more Phosphorus, 42.8 times more Selenium, 77.2 times more Sodium and 6.7 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.9 times more Potassium and 27.7 times more Water than Crackers, saltines, fat-free, low-sodium.

Comparison of macro-nutrients per 1 pound:

• Crackers, saltines, fat-free, low-sodium have 21.8 times more Energy, 14.5 times more Fat, 19 times more Omega 3, 15.4 times more Omega 6, 20.5 times more Carbohydrate, 3.9 times more Fiber and 11.1 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 6.6 times more Sugars than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.