Comparing Nutrients in 300 calories Cooked Ripe Red Tomatoes VS Cracker, meal

Weight per 300 calories

• Cooked Ripe Red Tomatoes: 1667g
• Cracker, meal: 78.3g

Cracker, meal has 21.3 times more energy per unit of mass than Cooked Ripe Red Tomatoes, which is high in comparison to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Cooked Ripe Red Tomatoes or Cracker, meal?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cracker, meal	10%	4%	86%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cracker, meal	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	1.37% 1.33g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	2.1% 0.033g	1.9% 0.031g	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.7g	3.15% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.4% 67g	48.7% 63.4g	130g per day for Men 19-50 years
Sugars	57.2% 41.5g	0.36% 0.26g	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	30% 22g	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	% 19.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	30.7% 11.7g	5.36% 2.04g	38g per day for Men 19-50 years
Protein	28.3% 16g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cracker, meal	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	45.4% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.2% 0.37mg	28% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.4% 8.87mg	28% 4.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	2.35% 0.031mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	54% 217μg	26.6% 107μg	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	422% 380mg	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	62.2% 9.33mg	2.25% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39% 46.7μg	0.2% 0.23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cracker, meal	Recommended Dietary Allowance
Calcium	18.3% 183mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	19.6% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	142% 11.3mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	4.48% 18.8mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	32% 0.74mg	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	66.7% 467mg	11.6% 81.5mg	700mg per day for Men 19-50 years
Potassium	107% 3633mg	2.65% 90mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	60.2% 33μg	55μg per day for Men 19-50 years
Sodium	12.2% 183mg	0.84% 12.5mg	1500mg per day for Men 19-50 years
Zinc	21.2% 2.33mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	42.5% 1572g	0.16% 5.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Ripe Red Tomatoes vs Cracker, meal:

• Cooked Ripe Red Tomatoes have more Vitamin A, 2 times more Vitamin B3, 5.9 times more Vitamin B5, 43.1 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin C, 27.7 times more Vitamin E and 198.6 times more Vitamin K than Cracker, meal.
• Both Cooked Ripe Red Tomatoes and Cracker, meal have similar amounts of Vitamin B1 and Vitamin B2 per 300 kcal.
• Both Cooked Ripe Red Tomatoes as well as Cracker, meal have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Ripe Red Tomatoes vs Cracker, meal:

• Cooked Ripe Red Tomatoes have 10.2 times more Calcium, 7.1 times more Copper, 3.1 times more Iron, 8 times more Magnesium, 2.4 times more Manganese, 5.7 times more Phosphorus, 40.3 times more Potassium, 14.6 times more Sodium, 4.3 times more Zinc and 264.1 times more Water than Cracker, meal.
• While Cracker, meal contains 4 times more Selenium than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 300 calories:

• Cooked Ripe Red Tomatoes have 1.3 times more Omega 6, 160.6 times more Sugars, 5.7 times more Fiber and 2.2 times more Protein than Cracker, meal.
• Both Cooked Ripe Red Tomatoes and Cracker, meal have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Cooked Ripe Red Tomatoes as well as Cracker, meal have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.