Comparing Nutrients in 5 ounces Crackers, wheat, reduced fat VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, reduced fat	8%	27%	65%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Crackers, wheat, reduced fat	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	21.7% 629kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	19.5% 19g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	9.36% 3g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	77% 1.23g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	51.5% 8.76g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 101g	4.37% 5.7g	130g per day for Men 19-50 years
Sugars	29.3% 21.3g	4.87% 3.53g	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	1.72% 1.25g	2.56% 1.86g	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	% 2.2g	% 1.67g	g per day for Men 19-50 years
Sucrose	% 13g	% 0g	g per day for Men 19-50 years
Fiber	12.7% 4.8g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, reduced fat	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.78% 34μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	4.25% 0.051mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.4% 0.38mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.4% 7.26mg	4.7% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.72mg	3.66% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	8.6% 0.11mg	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	45% 180μg	4.6% 18.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.27% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	36% 32.3mg	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	11% 1.67mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, reduced fat	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	11.3% 113mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	35% 0.32mg	12% 0.11mg	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	89% 7.1mg	12% 0.96mg	8mg per day for Men 19-50 years
Magnesium	16% 66.6mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	131% 3mg	6.47% 0.15mg	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	52.2% 366mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	8.75% 298mg	9.1% 309mg	3400mg per day for Men 19-50 years
Selenium	27% 14.7μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	73.3% 1100mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.47mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.1% 3.87g	3.6% 134g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Crackers, wheat, reduced fat vs Cooked Ripe Red Tomatoes:

• Crackers, wheat, reduced fat have 17.4 times more Vitamin B1, 12.3 times more Vitamin B2, 9.6 times more Vitamin B3, 4 times more Vitamin B5, 1.9 times more Vitamin B6, 9.8 times more Vitamin B9, more Vitamin B12, 2.1 times more Vitamin E and 8.8 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A and more Vitamin C than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Crackers, wheat, reduced fat vs Cooked Ripe Red Tomatoes:

• Crackers, wheat, reduced fat have 7.3 times more Calcium, 3 times more Copper, 7.4 times more Iron, 5.2 times more Magnesium, 20.3 times more Manganese, 9.2 times more Phosphorus, 20.8 times more Selenium, 70.5 times more Sodium and 12.4 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 34.6 times more Water than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat and Cooked Ripe Red Tomatoes have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Crackers, wheat, reduced fat have 24.7 times more Energy, 121.5 times more Fat, 140.8 times more Saturated Fat, 433.5 times more Omega 3, 147.1 times more Omega 6, 17.8 times more Carbohydrate, 6 times more Sugars, 4.9 times more Fiber and 9.8 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.5 times more Fructose than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.