Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Crackers, cream, Gamesa Sabrosas

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Crackers, cream, Gamesa Sabrosas	6%	39%	55%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	33% 960kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	41.7% 40.4g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	33.3% 10.6g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	28% 4.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	6.12% 7.96g	99% 128g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	25.6% 18.6g	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	3.6% 2.6g	2.6% 1.9g	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	% 2.34g	% 1.83g	g per day for Men 19-50 years
Sucrose	% 0g	% 12.3g	g per day for Men 19-50 years
Fiber	3.66% 1.4g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	49.3% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	18.3% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	9.92% 0.13mg	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	6.45% 25.8μg	74% 296μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	38% 0.91μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	50.3% 45.2mg	NA	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	7.4% 1.1mg	21% 3.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	29.6% 35.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Calcium	2.2% 22mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	24.5% 0.22mg	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	17% 1.35mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	67% 1.54mg	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	7.94% 55.6mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	7.53% 256mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	34.3% 19μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	152% 2278mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	5.06% 187g	0.24% 8.83g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Crackers, cream, Gamesa Sabrosas per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Ripe Red Tomatoes versus 7 oz of Crackers, cream, Gamesa Sabrosas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Ripe Red Tomatoes vs Crackers, cream, Gamesa Sabrosas:

• 7 ounces of Cooked Ripe Red Tomatoes have 1.2 times more Vitamin B6 than Crackers, cream, Gamesa Sabrosas.
• While 7 oz of Crackers, cream, Gamesa Sabrosas contain 8.3 times more Vitamin B1, 10.9 times more Vitamin B2, 9.5 times more Vitamin B3, 3.6 times more Vitamin B5, 11.5 times more Vitamin B9, more Vitamin B12, 2.8 times more Vitamin E and 6.4 times more Vitamin K than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2 and Vitamin B12

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Crackers, cream, Gamesa Sabrosas:

• 7 ounces of Cooked Ripe Red Tomatoes have 1.7 times more Potassium and 21.2 times more Water than Crackers, cream, Gamesa Sabrosas.
• While 7 oz of Crackers, cream, Gamesa Sabrosas contain 2.4 times more Calcium, 1.5 times more Copper, 10.9 times more Iron, 2.8 times more Magnesium, 7.4 times more Manganese, 3.5 times more Phosphorus, 19 times more Selenium, 104.4 times more Sodium and 4.7 times more Zinc than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Crackers, cream, Gamesa Sabrosas contain 26.9 times more Energy, 185.2 times more Fat, 357.5 times more Saturated Fat, 22.5 times more Omega 3, 57.2 times more Omega 6, 16.1 times more Carbohydrate, 3.8 times more Sugars, 3.4 times more Fiber and 7.4 times more Protein than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein