Comparing Nutrients in 1 pound Nabisco, Nabisco Ritz Crackers VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Nabisco, Nabisco Ritz Crackers	6%	42%	52%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Nabisco, Nabisco Ritz Crackers	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	77% 2232kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	109% 105g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	77.3% 24.7g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	349% 5.6g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	257% 43.8g	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 288g	14% 18g	130g per day for Men 19-50 years
Sugars	51% 37g	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	3.7% 2.68g	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	% 2.9g	% 5.35g	g per day for Men 19-50 years
Sucrose	% 28.7g	% 0g	g per day for Men 19-50 years
Fiber	27.5% 10.4g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	58.6% 32.8g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Nabisco, Nabisco Ritz Crackers	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	138% 22mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.6% 1.68mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	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	81.6% 327μg	14.7% 59μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	115% 103mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	106% 16mg	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	189% 227μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nabisco, Nabisco Ritz Crackers	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	70% 699mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	62.5% 0.56mg	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	253% 20.3mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	106% 2.45mg	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	177% 1238mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	16% 540mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	267% 4001mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	0.38% 14g	11.6% 428g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Nabisco, Nabisco Ritz Crackers vs Cooked Ripe Red Tomatoes:

• Nabisco, Nabisco Ritz Crackers have 12.3 times more Vitamin B1, 12 times more Vitamin B2, 9.2 times more Vitamin B3, 2.9 times more Vitamin B5, 5.5 times more Vitamin B9, 6.2 times more Vitamin E and 17.9 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.3 times more Vitamin B6 than Nabisco, Nabisco Ritz Crackers.

Comparing minerals per 1 pound for Nabisco, Nabisco Ritz Crackers vs Cooked Ripe Red Tomatoes:

• Nabisco, Nabisco Ritz Crackers have 14 times more Calcium, 1.7 times more Copper, 6.6 times more Iron, 2.1 times more Magnesium, 5.1 times more Manganese, 9.8 times more Phosphorus, 9.2 times more Selenium, 80.2 times more Sodium and 4.4 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.8 times more Potassium and 30.2 times more Water than Nabisco, Nabisco Ritz Crackers.

Comparison of macro-nutrients per 1 pound:

• Nabisco, Nabisco Ritz Crackers have 27.3 times more Energy, 211 times more Fat, 363.3 times more Saturated Fat, 616 times more Omega 3, 229.8 times more Omega 6, 15.8 times more Carbohydrate, 3.3 times more Sugars, 3.3 times more Fiber and 7.6 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.2 times more Fructose than Nabisco, Nabisco Ritz Crackers.
• Both Nabisco, Nabisco Ritz Crackers as well as Cooked Ripe Red Tomatoes have insufficient amounts of Glucose and Sucrose in 1 lb.