Comparing Nutrients in 5 ounces Tomatoes VS Snacks, rice cakes, brown rice, plain, unsalted

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Snacks, rice cakes, brown rice, plain, unsalted	9%	7%	84%

Macro Nutrients

	Tomatoes	Snacks, rice cakes, brown rice, plain, unsalted	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	19% 549kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	4.1% 3.97g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	2.52% 0.81g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	8.1% 1.37g	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	89% 116g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	1.72% 1.25g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	4.48% 1.7g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	20.8% 11.6g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Snacks, rice cakes, brown rice, plain, unsalted	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	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	28.3% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	16.4% 0.21mg	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	7.44% 29.8μg	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	11.7% 1.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Snacks, rice cakes, brown rice, plain, unsalted	Recommended Dietary Allowance
Calcium	1.4% 14mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	70% 0.63mg	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	26.4% 2.1mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	44.2% 186mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	230% 5.3mg	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	73% 510mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	63.4% 35μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	2.46% 37mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	38.7% 4.25mg	11mg per day for Men 19-50 years
Water	3.62% 134g	0.22% 8.22g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tomatoes vs Snacks, rice cakes, brown rice, plain, unsalted:

• Raw Ripe Red Tomatoes have more Vitamin A, more Vitamin C and 4.2 times more Vitamin K than Snacks, rice cakes, brown rice, plain, unsalted.
• While Snacks, rice cakes, brown rice, plain, unsalted contain 1.6 times more Vitamin B1, 8.7 times more Vitamin B2, 13.1 times more Vitamin B3, 11.2 times more Vitamin B5, 1.9 times more Vitamin B6, 1.4 times more Vitamin B9 and 2.3 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Snacks, rice cakes, brown rice, plain, unsalted have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tomatoes vs Snacks, rice cakes, brown rice, plain, unsalted:

• Raw Ripe Red Tomatoes have 16.3 times more Water than Snacks, rice cakes, brown rice, plain, unsalted.
• While Snacks, rice cakes, brown rice, plain, unsalted contain 7.5 times more Copper, 5.5 times more Iron, 11.9 times more Magnesium, 32.7 times more Manganese, 15 times more Phosphorus, more Selenium, 5.2 times more Sodium and 17.6 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Snacks, rice cakes, brown rice, plain, unsalted have similar amounts of Calcium and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Ripe Red Tomatoes have 3 times more Sugars than Snacks, rice cakes, brown rice, plain, unsalted.
• While Snacks, rice cakes, brown rice, plain, unsalted contain 21.5 times more Energy, 14 times more Fat, 20.4 times more Saturated Fat, 12.1 times more Omega 6, 21 times more Carbohydrate, 3.5 times more Fiber and 9.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Snacks, rice cakes, brown rice, plain, unsalted have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.