Comparing Nutrients in 5 ounces Crackers, gluten-free, multi-seeded and multigrain VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%
Tomatoes	17%	9%	74%

Macro Nutrients

	Crackers, gluten-free, multi-seeded and multigrain	Tomatoes	Recommended Dietary Allowance
Energy	22% 642kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	23% 22.5g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	9.16% 2.93g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	82% 1.3g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	42% 7.14g	0.67% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.3% 94g	4.24% 5.5g	130g per day for Men 19-50 years
Sugars	1.7% 1.2g	5.14% 3.73g	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	0% 0g	2.68% 1.94g	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	% 0g	% 1.77g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 0g	g per day for Men 19-50 years
Fiber	38% 14.5g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	28.5% 16g	2.23% 1.25g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multi-seeded and multigrain	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.6% 59.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.6% 0.29mg	4.37% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.85mg	5.26% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.8% 1.2mg	2.52% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.3% 0.52mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	2.2% 0.66μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.4% 49.6μg	5.3% 21.3μg	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	0% 0mg	21.6% 19.4mg	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	14% 2.13mg	5.1% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.4μg	9.33% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, gluten-free, multi-seeded and multigrain	Tomatoes	Recommended Dietary Allowance
Calcium	33.7% 337mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	86.5% 0.78mg	9.3% 0.084mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.082% 3.26μg	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	50% 4mg	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	151% 3.47mg	7.03% 0.16mg	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	75.7% 530mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	16% 540mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	45% 24.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	41.4% 621mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	34% 3.74mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	0.14% 5.1g	3.62% 134g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Crackers, gluten-free, multi-seeded and multigrain vs Tomatoes:

• Crackers, gluten-free, multi-seeded and multigrain have 5.6 times more Vitamin B1, 9.1 times more Vitamin B2, 8.1 times more Vitamin B3, 9.4 times more Vitamin B5, 4.6 times more Vitamin B6, 2.3 times more Vitamin B9, 2.8 times more Vitamin E and 1.7 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A and more Vitamin C than Crackers, gluten-free, multi-seeded and multigrain.
• Both Crackers, gluten-free, multi-seeded and multigrain as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Crackers, gluten-free, multi-seeded and multigrain vs Tomatoes:

• Crackers, gluten-free, multi-seeded and multigrain have 23.8 times more Calcium, 9.3 times more Copper, 10.5 times more Iron, 14.9 times more Magnesium, 21.5 times more Manganese, 15.6 times more Phosphorus, 1.6 times more Potassium, more Selenium, 87.6 times more Sodium and 15.5 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 26.3 times more Water than Crackers, gluten-free, multi-seeded and multigrain.

Comparison of macro-nutrients per 5 ounces:

• Crackers, gluten-free, multi-seeded and multigrain have 25.2 times more Energy, 79.2 times more Fat, 73.9 times more Saturated Fat, 308.7 times more Omega 3, 63 times more Omega 6, 17 times more Carbohydrate, 8.5 times more Fiber and 12.8 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3.1 times more Sugars and more Fructose than Crackers, gluten-free, multi-seeded and multigrain.
• Both Crackers, gluten-free, multi-seeded and multigrain as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.