Comparing Nutrients in 1 pound Crackers, whole-wheat VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Tomatoes	17%	9%	74%

Macro Nutrients

	Crackers, whole-wheat	Tomatoes	Recommended Dietary Allowance
Energy	66.8% 1937kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	66% 64g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	29.2% 9.36g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	239% 3.82g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	163% 27.7g	2.13% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	243% 315g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	7.45% 5.4g	16.5% 12g	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	0% 0g	8.57% 6.2g	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	% 1.45g	% 5.67g	g per day for Men 19-50 years
Sucrose	% 3.9g	% 0g	g per day for Men 19-50 years
Fiber	123% 46.7g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	85.7% 48g	7.13% 4g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	21% 191μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.8% 0.83mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	131% 21mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.5% 3.77mg	8.07% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.5% 0.84mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.1% 2.13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	31.8% 127μg	17% 68μg	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	69% 62mg	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	42.6% 6.4mg	16.3% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	103% 123μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Tomatoes	Recommended Dietary Allowance
Calcium	16.3% 163mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	212% 1.9mg	29.7% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.26% 10.4μg	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	189% 15mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	119% 499mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	424% 9.76mg	22.5% 0.52mg	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	214% 1501mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	46% 1565mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	83.3% 46μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	242% 3629mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	11.6% 429g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Crackers, whole-wheat vs Tomatoes:

• Crackers, whole-wheat have 4.9 times more Vitamin B1, 7.8 times more Vitamin B3, 9.3 times more Vitamin B5, 2.3 times more Vitamin B6, 1.9 times more Vitamin B9, 2.6 times more Vitamin E and 3.4 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A and more Vitamin C than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Raw Ripe Red Tomatoes have similar amounts of Vitamin B2 per 1 lb.
• Both Crackers, whole-wheat as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Crackers, whole-wheat vs Tomatoes:

• Crackers, whole-wheat have 3.6 times more Calcium, 7.1 times more Copper, 12.4 times more Iron, 10 times more Magnesium, 18.9 times more Manganese, 13.8 times more Phosphorus, 1.5 times more Potassium, more Selenium, 160 times more Sodium and 15.5 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 32.1 times more Water than Crackers, whole-wheat.

Comparison of macro-nutrients per 1 pound:

• Crackers, whole-wheat have 23.7 times more Energy, 70.7 times more Fat, 73.7 times more Saturated Fat, 281 times more Omega 3, 76.2 times more Omega 6, 17.9 times more Carbohydrate, 8.6 times more Fiber and 12 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.2 times more Sugars and more Fructose than Crackers, whole-wheat.
• Both Crackers, whole-wheat as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.