Comparing Nutrients in 1 pound Tomatoes VS Crackers, cream, La Moderna Rikis Cream Crackers

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Crackers, cream, La Moderna Rikis Cream Crackers	6%	38%	56%

Macro Nutrients

	Tomatoes	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	72.6% 2105kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	91% 88.5g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	37.3% 12g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	16.3% 2.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	226% 294g	130g per day for Men 19-50 years
Sugars	16.5% 12g	65% 47.2g	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	8.57% 6.2g	6.9% 5g	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	% 5.67g	% 4.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 36g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	28.6% 11g	38g per day for Men 19-50 years
Protein	7.13% 4g	58.2% 32.6g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Vitamin A	21% 191μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	151% 3.63μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	69% 62mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16.3% 2.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	333% 3329mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	57% 0.51mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	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	15.3% 1.22mg	376% 30mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	167% 3.83mg	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	15.6% 109mg	64.8% 454mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	15.6% 531mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	227% 3411mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	169% 18.6mg	11mg per day for Men 19-50 years
Water	11.6% 429g	0.55% 20.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Crackers, cream, La Moderna Rikis Cream Crackers:

• Crackers, cream, La Moderna Rikis Cream Crackers contain more Vitamin B12 than Raw Ripe Red Tomatoes.

Comparing minerals per 1 pound for Tomatoes vs Crackers, cream, La Moderna Rikis Cream Crackers:

• Raw Ripe Red Tomatoes have 2 times more Potassium and 21.1 times more Water than Crackers, cream, La Moderna Rikis Cream Crackers.
• While Crackers, cream, La Moderna Rikis Cream Crackers contain 73.4 times more Calcium, 1.9 times more Copper, 24.6 times more Iron, 2.5 times more Magnesium, 7.4 times more Manganese, 4.2 times more Phosphorus, 150.4 times more Sodium and 24.2 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 pound:

• Raw Ripe Red Tomatoes have 1.2 times more Fructose than Crackers, cream, La Moderna Rikis Cream Crackers.
• While Crackers, cream, La Moderna Rikis Cream Crackers contain 25.8 times more Energy, 97.5 times more Fat, 94.1 times more Saturated Fat, 6.7 times more Omega 3, 7.7 times more Omega 6, 16.7 times more Carbohydrate, 4 times more Sugars, 2 times more Fiber and 8.2 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Crackers, cream, La Moderna Rikis Cream Crackers have insufficient amounts of Glucose and Sucrose in 1 lb.