Comparing Nutrients in 500 calories Cooked Ripe Red Tomatoes VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza

Weight per 500 calories

• Cooked Ripe Red Tomatoes: 2778g
• Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza: 107g

Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza have 26.1 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 Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	8%	36%	56%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.06g	21% 20g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	7.1% 2.28g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	6.86% 1.17g	22.4% 3.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	85.7% 111g	53.4% 69.4g	130g per day for Men 19-50 years
Sugars	95% 69g	1.26% 0.92g	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% 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	% 32.8g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	51% 19.4g	9.8% 3.73g	38g per day for Men 19-50 years
Protein	47% 26.4g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	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	69% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.7% 3.6mg	14.3% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	NA	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	NA	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	Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	Recommended Dietary Allowance
Calcium	30.6% 306mg	9.9% 99mg	1000mg per day for Men 19-50 years
Copper	231% 2.1mg	19% 0.17mg	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	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	7.1% 30mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	25.6% 0.59mg	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	26.3% 184mg	700mg per day for Men 19-50 years
Potassium	178% 6056mg	10.2% 348mg	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	58% 869mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	71% 2621g	0.1% 3.74g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Ripe Red Tomatoes vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza:

• Cooked Ripe Red Tomatoes have 1.2 times more Vitamin B1, 2 times more Vitamin B3 and 5 times more Vitamin B5 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza.
• Both Cooked Ripe Red Tomatoes and Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza have similar amounts of Vitamin B2 per 500 kcal.

Comparing minerals per 500 calories for Cooked Ripe Red Tomatoes vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza:

• Cooked Ripe Red Tomatoes have 3.1 times more Calcium, 12.1 times more Copper, 3.6 times more Iron, 8.4 times more Magnesium, 5 times more Manganese, 4.2 times more Phosphorus, 17.4 times more Potassium, 3.5 times more Zinc and 700.3 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza contain 2.8 times more Sodium than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 500 calories:

• Cooked Ripe Red Tomatoes have 1.6 times more Carbohydrate, 75.4 times more Sugars, more Fructose, 5.2 times more Fiber and 2.6 times more Protein than Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza contain 6.6 times more Fat, 5.5 times more Saturated Fat, 8.9 times more Omega 3 and 3.3 times more Omega 6 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza have similar amounts of Energy per 500 kcal.
• Both Cooked Ripe Red Tomatoes as well as Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza have insufficient amounts of Glucose and Sucrose in 500 kcal.