Comparing Nutrients in 1 pound Tomatoes VS Crackers, whole-wheat

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Crackers, whole-wheat	9%	28%	63%

Macro Nutrients

	Tomatoes	Crackers, whole-wheat	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	66.8% 1937kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	66% 64g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	29.2% 9.36g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	239% 3.82g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	163% 27.7g	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	243% 315g	130g per day for Men 19-50 years
Sugars	16.5% 12g	7.45% 5.4g	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	0% 0g	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	% 1.45g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.9g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	123% 46.7g	38g per day for Men 19-50 years
Protein	7.13% 4g	85.7% 48g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Crackers, whole-wheat	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	68.8% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	131% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	75.5% 3.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	64.5% 0.84mg	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	31.8% 127μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16.3% 2.45mg	42.6% 6.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	103% 123μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Crackers, whole-wheat	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	212% 1.9mg	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	189% 15mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	119% 499mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	424% 9.76mg	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	214% 1501mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	46% 1565mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	83.3% 46μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	242% 3629mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	108% 12mg	11mg per day for Men 19-50 years
Water	11.6% 429g	0.36% 13.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Crackers, whole-wheat:

• Raw Ripe Red Tomatoes have more Vitamin A and more Vitamin C than Crackers, whole-wheat.
• While Crackers, whole-wheat contain 4.9 times more Vitamin B1, 7.8 times more Vitamin B3, 9.3 times more Vitamin B5, 2.3 times more Vitamin B6, 1.9 times more Vitamin B9, 2.6 times more Vitamin E and 3.4 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Crackers, whole-wheat have similar amounts of Vitamin B2 per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Crackers, whole-wheat have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Crackers, whole-wheat:

• Raw Ripe Red Tomatoes have 32.1 times more Water than Crackers, whole-wheat.
• While Crackers, whole-wheat contain 3.6 times more Calcium, 7.1 times more Copper, 12.4 times more Iron, 10 times more Magnesium, 18.9 times more Manganese, 13.8 times more Phosphorus, 1.5 times more Potassium, more Selenium, 160 times more Sodium and 15.5 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 pound:

• Raw Ripe Red Tomatoes have 2.2 times more Sugars and more Fructose than Crackers, whole-wheat.
• While Crackers, whole-wheat contain 23.7 times more Energy, 70.7 times more Fat, 73.7 times more Saturated Fat, 281 times more Omega 3, 76.2 times more Omega 6, 17.9 times more Carbohydrate, 8.6 times more Fiber and 12 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Crackers, whole-wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.