Comparing Nutrients in 1 pound Tomatoes VS Rice cake, cracker (include hain mini rice cakes)

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Rice cake, cracker (include hain mini rice cakes)	7%	10%	83%

Macro Nutrients

	Tomatoes	Rice cake, cracker (include hain mini rice cakes)	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	61.3% 1778kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	20% 19.5g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	12.4% 3.97g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	39.8% 6.76g	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	283% 368g	130g per day for Men 19-50 years
Sugars	16.5% 12g	5.5% 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	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	50% 19g	38g per day for Men 19-50 years
Protein	7.13% 4g	57.5% 32.2g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Rice cake, cracker (include hain mini rice cakes)	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	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	221% 35.4mg	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	52.3% 0.68mg	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	24% 95μg	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	37.5% 5.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Rice cake, cracker (include hain mini rice cakes)	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	224% 2mg	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	84.5% 6.76mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	141% 594mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	NA	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	233% 1633mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	57% 1941mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	203% 112μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	21.5% 322mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	124% 13.6mg	11mg per day for Men 19-50 years
Water	11.6% 429g	0.71% 26.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Rice cake, cracker (include hain mini rice cakes):

• Raw Ripe Red Tomatoes have more Vitamin A, more Vitamin C and 4.2 times more Vitamin K than Rice cake, cracker (include hain mini rice cakes).
• While Rice cake, cracker (include hain mini rice cakes) contain 1.6 times more Vitamin B1, 8.4 times more Vitamin B2, 13.1 times more Vitamin B3, 1.9 times more Vitamin B6, 1.4 times more Vitamin B9 and 2.3 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Rice cake, cracker (include hain mini rice cakes) have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Rice cake, cracker (include hain mini rice cakes):

• Raw Ripe Red Tomatoes have 16.3 times more Water than Rice cake, cracker (include hain mini rice cakes).
• While Rice cake, cracker (include hain mini rice cakes) contain 7.5 times more Copper, 5.5 times more Iron, 11.9 times more Magnesium, 15 times more Phosphorus, 1.8 times more Potassium, more Selenium, 14.2 times more Sodium and 17.6 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Rice cake, cracker (include hain mini rice cakes) have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Ripe Red Tomatoes have 3 times more Sugars than Rice cake, cracker (include hain mini rice cakes).
• While Rice cake, cracker (include hain mini rice cakes) contain 21.8 times more Energy, 21.5 times more Fat, 31.3 times more Saturated Fat, 18.6 times more Omega 6, 20.8 times more Carbohydrate, 3.5 times more Fiber and 8.1 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Rice cake, cracker (include hain mini rice cakes) have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.