Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Rice crackers

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Rice crackers	10%	11%	79%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Rice crackers	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	65% 1887kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	23.4% 22.7g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	42.2% 7.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	288% 375g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	0% 0g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	0% 0g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	81% 45.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Rice crackers	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	165% 1.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	35.2% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	157% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	147% 7.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	193% 2.5mg	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	25% 100μg	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	38% 5.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Rice crackers	Recommended Dietary Allowance
Calcium	5% 50mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	152% 1.37mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	168% 708mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	803% 18.5mg	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	18% 127mg	235% 1642mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	32.4% 1102mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	210% 116μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	91% 9.98mg	11mg per day for Men 19-50 years
Water	11.6% 428g	0.013% 0.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Rice crackers per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Ripe Red Tomatoes versus 1 lb of Rice crackers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Ripe Red Tomatoes vs Rice crackers:

• 1 pound of Cooked Ripe Red Tomatoes has more Vitamin A, more Vitamin C and 1.3 times more Vitamin K than Rice crackers.
• While 1 lb of Rice crackers contains 12.1 times more Vitamin B1, 4.6 times more Vitamin B2, 10.4 times more Vitamin B3, 12.6 times more Vitamin B5, 7 times more Vitamin B6, 1.7 times more Vitamin B9 and 2.3 times more Vitamin E than Cooked Ripe Red Tomatoes.
• 1 pound of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 1 pound of Rice crackers have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Cooked Ripe Red Tomatoes as well as Rice crackers have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Ripe Red Tomatoes vs Rice crackers:

• 1 pound of Cooked Ripe Red Tomatoes has more Iron and 857.6 times more Water than Rice crackers.
• While 1 lb of Rice crackers contains 4 times more Copper, 17.3 times more Magnesium, 38.8 times more Manganese, 12.9 times more Phosphorus, 51 times more Selenium, 21.2 times more Sodium and 15.7 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Rice crackers contain similar levels of Potassium per one pound.
• 1 pound of Cooked Ripe Red Tomatoes lack sufficient amounts of Selenium and Zinc
• 1 pound of Rice crackers lack sufficient amounts of Iron
• Both Cooked Ripe Red Tomatoes as well as Rice crackers lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Ripe Red Tomatoes has more Sugars than Rice crackers.
• While 1 lb of Rice crackers contains 23.1 times more Energy, 45.5 times more Fat, 29.5 times more Omega 3, 37.7 times more Omega 6, 20.6 times more Carbohydrate and 10.5 times more Protein than Cooked Ripe Red Tomatoes.
• 1 pound of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein
• Both Cooked Ripe Red Tomatoes as well as Rice crackers provide inadequate amounts of Fiber in one pound.