Comparing Nutrients in 5 ounces Tomatoes VS Crackers, wheat, regular

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Crackers, wheat, regular	6%	32%	62%

Macro Nutrients

	Tomatoes	Crackers, wheat, regular	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	22.2% 645kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	24% 23.2g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	14.2% 4.55g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	87.4% 1.4g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	62.3% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.24% 5.5g	77% 100g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	30.3% 22g	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	2.68% 1.94g	0.82% 0.6g	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	% 1.77g	% 1.1g	g per day for Men 19-50 years
Sucrose	% 0g	% 16.7g	g per day for Men 19-50 years
Fiber	4.48% 1.7g	25.7% 9.8g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	18.5% 10.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Crackers, wheat, regular	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	33.5% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	35.6% 5.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	26.6% 0.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2.2% 0.66μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.3% 21.3μg	13.5% 54μg	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	21.6% 19.4mg	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	5.1% 0.77mg	14.6% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	16.8% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Crackers, wheat, regular	Recommended Dietary Allowance
Calcium	1.4% 14mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	43% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	4.8% 0.38mg	46.8% 3.74mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	95% 2.2mg	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	4.86% 34mg	61% 428mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	11.8% 401mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	66% 991mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	21% 2.32mg	11mg per day for Men 19-50 years
Water	3.62% 134g	0.11% 3.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tomatoes vs Crackers, wheat, regular:

• Raw Ripe Red Tomatoes have more Vitamin A and more Vitamin C than Crackers, wheat, regular.
• While Crackers, wheat, regular contain 7.7 times more Vitamin B1, 7.7 times more Vitamin B2, 6.8 times more Vitamin B3, 6.5 times more Vitamin B5, 3.1 times more Vitamin B6, 2.5 times more Vitamin B9, 2.9 times more Vitamin E and 1.8 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Crackers, wheat, regular have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tomatoes vs Crackers, wheat, regular:

• Raw Ripe Red Tomatoes have 34.4 times more Water than Crackers, wheat, regular.
• While Crackers, wheat, regular contain 9.2 times more Calcium, 4.6 times more Copper, 9.8 times more Iron, 6.5 times more Magnesium, 13.6 times more Manganese, 12.6 times more Phosphorus, more Selenium, 139.8 times more Sodium and 9.6 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Crackers, wheat, regular have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Ripe Red Tomatoes have 3.3 times more Fructose than Crackers, wheat, regular.
• While Crackers, wheat, regular contain 25.3 times more Energy, 82 times more Fat, 114.6 times more Saturated Fat, 329 times more Omega 3, 93.4 times more Omega 6, 18.2 times more Carbohydrate, 5.9 times more Sugars, 5.8 times more Fiber and 8.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Crackers, wheat, regular have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.