Comparing Nutrients in 500 calories Cooked Ripe Red Tomatoes VS Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour

Weight per 500 calories

• Cooked Ripe Red Tomatoes: 2778g
• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour: 110g

Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 25.3 times more energy per unit of mass than Cooked Ripe Red Tomatoes, which is very high in comparison to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Cooked Ripe Red Tomatoes or Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.06g	17.4% 17g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	19.6% 6.26g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	2.33% 0.037g	1.6g per day for Men 19-50 years
Omega 6	6.86% 1.17g	8.56% 1.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	85.7% 111g	65% 84.4g	130g per day for Men 19-50 years
Sugars	95% 69g	5.9% 4.28g	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	50% 36.4g	0.45% 0.33g	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	% 32.8g	% 0.44g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.5g	g per day for Men 19-50 years
Fiber	51% 19.4g	8.66% 3.3g	38g per day for Men 19-50 years
Protein	47% 26.4g	4.9% 2.74g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Vitamin A	74% 667μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	5.5% 0.066mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	8.43% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	4.3% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.7% 3.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	5.9% 0.077mg	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	90% 361μg	1.9% 7.68μg	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	704% 633mg	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	104% 15.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 77.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Calcium	30.6% 306mg	3.07% 30.7mg	1000mg per day for Men 19-50 years
Copper	231% 2.1mg	10.6% 0.095mg	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	236% 19mg	7.68% 0.61mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	3.9% 16.4mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	14.3% 0.33mg	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	111% 778mg	8.93% 62.5mg	700mg per day for Men 19-50 years
Potassium	178% 6056mg	2.77% 94mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	NA	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	65% 976mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	71% 2621g	0.073% 2.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Ripe Red Tomatoes vs Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour:

• Cooked Ripe Red Tomatoes have 15.2 times more Vitamin B1, 5.6 times more Vitamin B2, 21.4 times more Vitamin B3, 28.6 times more Vitamin B6 and 47 times more Vitamin B9 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.

Comparing minerals per 500 calories for Cooked Ripe Red Tomatoes vs Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour:

• Cooked Ripe Red Tomatoes have 10 times more Calcium, 21.8 times more Copper, 30.8 times more Iron, 15.2 times more Magnesium, 8.9 times more Manganese, 12.4 times more Phosphorus, 64.2 times more Potassium, 8.1 times more Zinc and 963.7 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 3.2 times more Sodium than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 500 calories:

• Cooked Ripe Red Tomatoes have 1.3 times more Carbohydrate, 16.2 times more Sugars, 110.6 times more Fructose, 5.9 times more Fiber and 9.6 times more Protein 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 5.5 times more Fat and 15 times more Saturated Fat than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have similar amounts of Energy and Omega 6 per 500 kcal.
• Both Cooked Ripe Red Tomatoes as well as Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have insufficient amounts of Omega 3, Glucose and Sucrose in 500 kcal.