Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Crackers, gluten-free, multi-seeded and multigrain

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	71% 2055kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	74% 72g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	29.3% 9.4g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	263% 4.2g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	134% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	231% 301g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	5.4% 3.9g	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	8.2% 5.94g	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	% 5.35g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.9g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	122% 46.3g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	91% 51g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Vitamin A	12% 109μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	60.4% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	137% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	76% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	129% 1.68mg	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	14.7% 59μg	39.7% 159μg	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	115% 103mg	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	17% 2.54mg	45.4% 6.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Calcium	5% 50mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	277% 2.5mg	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	38.6% 3.1mg	160% 13mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	177% 744mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	483% 11mg	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	18% 127mg	242% 1696mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	51% 1728mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	144% 79μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	132% 1987mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	109% 12mg	11mg per day for Men 19-50 years
Water	11.6% 428g	0.44% 16.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Crackers, gluten-free, multi-seeded and multigrain per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Ripe Red Tomatoes versus 1 lb of Crackers, gluten-free, multi-seeded and multigrain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Ripe Red Tomatoes vs Crackers, gluten-free, multi-seeded and multigrain:

• 1 pound of Cooked Ripe Red Tomatoes has more Vitamin A and more Vitamin C than Crackers, gluten-free, multi-seeded and multigrain.
• While 1 lb of Crackers, gluten-free, multi-seeded and multigrain contains 5.8 times more Vitamin B1, 7.9 times more Vitamin B2, 9.1 times more Vitamin B3, 6.5 times more Vitamin B5, 4.7 times more Vitamin B6, 2.7 times more Vitamin B9, 2.7 times more Vitamin E and 4.9 times more Vitamin K than Cooked Ripe Red Tomatoes.
• 1 pound of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 1 pound of Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Ripe Red Tomatoes as well as Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Ripe Red Tomatoes vs Crackers, gluten-free, multi-seeded and multigrain:

• 1 pound of Cooked Ripe Red Tomatoes has 26.3 times more Water than Crackers, gluten-free, multi-seeded and multigrain.
• While 1 lb of Crackers, gluten-free, multi-seeded and multigrain contains 21.6 times more Calcium, 7.3 times more Copper, 4.2 times more Iron, 18.2 times more Magnesium, 23.3 times more Manganese, 13.4 times more Phosphorus, 1.7 times more Potassium, 34.8 times more Selenium, 39.8 times more Sodium and 18.9 times more Zinc than Cooked Ripe Red Tomatoes.
• 1 pound of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Ripe Red Tomatoes has 2.9 times more Sugars than Crackers, gluten-free, multi-seeded and multigrain.
• While 1 lb of Crackers, gluten-free, multi-seeded and multigrain contains 25.2 times more Energy, 144 times more Fat, 137.9 times more Saturated Fat, 463 times more Omega 3, 119.9 times more Omega 6, 16.5 times more Carbohydrate, 14.6 times more Fiber and 11.8 times more Protein than Cooked Ripe Red Tomatoes.
• 1 pound of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein