Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Snacks, pretzels, hard, plain, made with enriched flour, unsalted

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Snacks, pretzels, hard, plain, made with enriched flour, unsalted	9%	8%	83%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	59.6% 1728kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	10.6% 3.4g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	30.7% 5.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	276% 359g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	14% 10g	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	73.7% 41.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	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	174% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	217% 2.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	149% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	40.5% 0.53mg	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	194% 776μg	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	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Recommended Dietary Allowance
Calcium	5% 50mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	133% 1.2mg	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	245% 19.6mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	353% 8.1mg	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	73.2% 513mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	19.5% 662mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	48% 26.3μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	75.6% 1134mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	11.6% 428g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Snacks, pretzels, hard, plain, made with enriched flour, unsalted per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Ripe Red Tomatoes versus 1 lb of Snacks, pretzels, hard, plain, made with enriched flour, unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Ripe Red Tomatoes vs Snacks, pretzels, hard, plain, made with enriched flour, unsalted:

• 1 pound of Cooked Ripe Red Tomatoes has more Vitamin A, more Vitamin C, 1.6 times more Vitamin E and 3.1 times more Vitamin K than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.
• While 1 lb of Snacks, pretzels, hard, plain, made with enriched flour, unsalted contains 12.8 times more Vitamin B1, 28.3 times more Vitamin B2, 9.9 times more Vitamin B3, 2.2 times more Vitamin B5, 1.5 times more Vitamin B6 and 13.2 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• 1 pound of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 1 pound of Snacks, pretzels, hard, plain, made with enriched flour, unsalted have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Cooked Ripe Red Tomatoes as well as Snacks, pretzels, hard, plain, made with enriched flour, unsalted have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Ripe Red Tomatoes vs Snacks, pretzels, hard, plain, made with enriched flour, unsalted:

• 1 pound of Cooked Ripe Red Tomatoes has 1.5 times more Potassium and 28.6 times more Water than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.
• While 1 lb of Snacks, pretzels, hard, plain, made with enriched flour, unsalted contains 3.3 times more Calcium, 3.5 times more Copper, 6.4 times more Iron, 3.9 times more Magnesium, 17 times more Manganese, 4 times more Phosphorus, 11.6 times more Selenium, 22.7 times more Sodium and 6.1 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 lb of Snacks, pretzels, hard, plain, made with enriched flour, unsalted contains 21.2 times more Energy, 31.8 times more Fat, 50 times more Saturated Fat, 30 times more Omega 3, 27.4 times more Omega 6, 19.8 times more Carbohydrate, 4 times more Fiber and 9.6 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Snacks, pretzels, hard, plain, made with enriched flour, unsalted offer comparable quantities of Sugars per one pound.
• 1 pound of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein