Comparing Nutrients in 1 pound Tomatoes VS Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%

Macro Nutrients

	Tomatoes	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	71.3% 2068kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	72% 70g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	81% 26g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	9.64% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	35.4% 6g	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	268% 349g	130g per day for Men 19-50 years
Sugars	16.5% 12g	24.4% 17.7g	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	1.88% 1.36g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	% 0g	% 14.5g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	36% 13.6g	38g per day for Men 19-50 years
Protein	7.13% 4g	20.2% 11.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	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	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	18% 2.86mg	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	24.4% 0.32mg	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	7.94% 31.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	44% 0.39mg	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	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	59% 1.36mg	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	37% 259mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	11.5% 390mg	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	269% 4037mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	18% 2mg	11mg per day for Men 19-50 years
Water	11.6% 429g	0.3% 11.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour:

• Raw Ripe Red Tomatoes have 2.1 times more Vitamin B9 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• While Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contain 1.6 times more Vitamin B1 and 5.3 times more Vitamin B2 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have similar amounts of Vitamin B3 and Vitamin B6 per 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour:

• Raw Ripe Red Tomatoes have 2.8 times more Potassium and 38.1 times more Water than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• While Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contain 2.8 times more Calcium, 1.5 times more Copper, 2.1 times more Iron, 1.4 times more Magnesium, 2.6 times more Manganese, 2.4 times more Phosphorus, 178 times more Sodium and 2.6 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 pound:

• Raw Ripe Red Tomatoes have 4.6 times more Fructose than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• While Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contain 25.3 times more Energy, 77.1 times more Fat, 204 times more Saturated Fat, 11.3 times more Omega 3, 16.6 times more Omega 6, 19.8 times more Carbohydrate, 1.5 times more Sugars, 2.5 times more Fiber and 2.8 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have insufficient amounts of Glucose and Sucrose in 1 lb.