Comparing Nutrients in 1 pound Tomatoes VS Crackers, melba toast, rye (includes pumpernickel)

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Crackers, melba toast, rye (includes pumpernickel)	12%	8%	80%

Macro Nutrients

	Tomatoes	Crackers, melba toast, rye (includes pumpernickel)	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	61% 1764kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	16% 15.4g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	6.42% 2.05g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	33% 5.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	270% 351g	130g per day for Men 19-50 years
Sugars	16.5% 12g	NA	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	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	% 5.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14.3% 5.44g	95% 36.3g	38g per day for Men 19-50 years
Protein	7.13% 4g	94% 52.6g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Crackers, melba toast, rye (includes pumpernickel)	Recommended Dietary Allowance
Vitamin A	21% 191μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	179% 2.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	30% 0.39mg	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	96% 386μg	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	69% 62mg	0% 0mg	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, melba toast, rye (includes pumpernickel)	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	202% 1.8mg	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	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	146% 3.35mg	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	119% 830mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	25.7% 875mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	319% 176μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	272% 4078mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	56% 6.17mg	11mg per day for Men 19-50 years
Water	11.6% 429g	0.6% 22.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Crackers, melba toast, rye (includes pumpernickel):

• Raw Ripe Red Tomatoes have more Vitamin A and more Vitamin C than Crackers, melba toast, rye (includes pumpernickel).
• While Crackers, melba toast, rye (includes pumpernickel) contain 12.8 times more Vitamin B1, 14.9 times more Vitamin B2, 7.9 times more Vitamin B3, 5.4 times more Vitamin B5 and 5.7 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Crackers, melba toast, rye (includes pumpernickel) have similar amounts of Vitamin B6 per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Crackers, melba toast, rye (includes pumpernickel) have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Crackers, melba toast, rye (includes pumpernickel):

• Raw Ripe Red Tomatoes have 1.2 times more Potassium and 19.3 times more Water than Crackers, melba toast, rye (includes pumpernickel).
• While Crackers, melba toast, rye (includes pumpernickel) contain 7.8 times more Calcium, 6.8 times more Copper, 13.6 times more Iron, 3.5 times more Magnesium, 6.5 times more Manganese, 7.6 times more Phosphorus, more Selenium, 179.8 times more Sodium and 8 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 pound:

• Crackers, melba toast, rye (includes pumpernickel) contain 21.6 times more Energy, 17 times more Fat, 16.2 times more Saturated Fat, 35.3 times more Omega 3, 15.5 times more Omega 6, 19.9 times more Carbohydrate, 6.7 times more Fiber and 13.2 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Crackers, melba toast, rye (includes pumpernickel) have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.