Comparing Nutrients in 7 ounces Crackers, wheat, low salt VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, low salt	7%	39%	54%
Tomatoes	17%	9%	74%

Macro Nutrients

	Crackers, wheat, low salt	Tomatoes	Recommended Dietary Allowance
Energy	32.4% 939kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	42% 41g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	32% 10.3g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	17.4% 0.28g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	31% 5.26g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	5.94% 7.7g	130g per day for Men 19-50 years
Sugars	35.7% 26g	7.2% 5.2g	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	NA	3.75% 2.7g	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	NA	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	30.5% 17g	3.1% 1.75g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, low salt	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.26% 83.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.5% 1mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.5% 9.84mg	7.37% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	3.53% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	3.1% 0.93μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 99μg	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	0% 0mg	30.2% 27mg	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	6.6% 0.99mg	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	13% 15.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, low salt	Tomatoes	Recommended Dietary Allowance
Calcium	9.72% 97mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.56μg	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	109% 8.73mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	154% 3.53mg	9.84% 0.23mg	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	62.4% 437mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	122% 67μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	25% 377mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	0.17% 6.15g	5.07% 188g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Crackers, wheat, low salt vs Tomatoes:

• Crackers, wheat, low salt have 13.6 times more Vitamin B1, 17.2 times more Vitamin B2, 8.4 times more Vitamin B3, 5.9 times more Vitamin B5, 1.7 times more Vitamin B6, 3.3 times more Vitamin B9 and 1.2 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A and more Vitamin C than Crackers, wheat, low salt.
• Both Crackers, wheat, low salt and Raw Ripe Red Tomatoes have similar amounts of Vitamin E per 7 oz.
• Both Crackers, wheat, low salt as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Crackers, wheat, low salt vs Tomatoes:

• Crackers, wheat, low salt have 4.9 times more Calcium, 5.4 times more Copper, 16.3 times more Iron, 5.6 times more Magnesium, 15.6 times more Manganese, 9.2 times more Phosphorus, more Selenium, 38 times more Sodium and 9.4 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 30.5 times more Water than Crackers, wheat, low salt.
• Both Crackers, wheat, low salt and Raw Ripe Red Tomatoes have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Crackers, wheat, low salt have 26.3 times more Energy, 103 times more Fat, 184.9 times more Saturated Fat, 46.7 times more Omega 3, 33.2 times more Omega 6, 16.7 times more Carbohydrate, 5 times more Sugars, 3.8 times more Fiber and 9.8 times more Protein than Raw Ripe Red Tomatoes.
• Both Crackers, wheat, low salt as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.