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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Snacks, rice cakes, brown rice, sesame seed, unsalted	8%	9%	83%

Macro Nutrients

	Tomatoes	Snacks, rice cakes, brown rice, sesame seed, unsalted	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	19% 556kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	5.55% 5.4g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	3.54% 0.057g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	9.26% 1.57g	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	NA	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	NA	38g per day for Men 19-50 years
Protein	2.23% 1.25g	19.2% 10.8g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Snacks, rice cakes, brown rice, sesame seed, 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	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	9.27% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	64% 10.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	41.4% 2.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	17% 0.22mg	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	6.38% 25.5μg	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	4.72% 4.25mg	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	5.1% 0.77mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Snacks, rice cakes, brown rice, sesame seed, unsalted	Recommended Dietary Allowance
Calcium	1.4% 14mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	61.4% 0.55mg	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	28% 2.24mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	46% 193mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	265% 6.1mg	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	76% 532mg	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	62% 34μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.38% 5.67mg	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	0.23% 8.36g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have more Vitamin A and 4.6 times more Vitamin C than Snacks, rice cakes, brown rice, sesame seed, unsalted.
• While Snacks, rice cakes, brown rice, sesame seed, unsalted contain 1.3 times more Vitamin B1, 4.5 times more Vitamin B2, 12.1 times more Vitamin B3, 16.4 times more Vitamin B5 and 1.9 times more Vitamin B6 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Snacks, rice cakes, brown rice, sesame seed, unsalted have similar amounts of Vitamin B9 per 5 oz.
• Both Raw Ripe Red Tomatoes as well as Snacks, rice cakes, brown rice, sesame seed, unsalted have insufficient amounts of Vitamin B12 in 5 oz.

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

• Raw Ripe Red Tomatoes have 16 times more Water than Snacks, rice cakes, brown rice, sesame seed, unsalted.
• While Snacks, rice cakes, brown rice, sesame seed, unsalted contain 6.6 times more Copper, 5.9 times more Iron, 12.4 times more Magnesium, 37.7 times more Manganese, 15.6 times more Phosphorus, more Selenium and 17.6 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Snacks, rice cakes, brown rice, sesame seed, unsalted have similar amounts of Calcium and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, rice cakes, brown rice, sesame seed, unsalted contain 21.8 times more Energy, 19 times more Fat, 19.3 times more Saturated Fat, 13.3 times more Omega 3, 13.9 times more Omega 6, 21 times more Carbohydrate and 8.6 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Snacks, rice cakes, brown rice, sesame seed, unsalted have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.