Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Crackers, saltines (includes oyster, soda, soup)

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	28.6% 830kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	17.7% 17g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	68.6% 1.1g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	50% 8.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.12% 7.96g	113% 147g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	3.53% 2.56g	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	0.52% 0.38g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	3.66% 1.4g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	33.5% 18.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	74.3% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	80% 12.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	21.3% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	13% 0.17mg	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	66.5% 266μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.44% 0.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	50.3% 45.2mg	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	7.4% 1.1mg	15.2% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	42% 50.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	2.2% 22mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	30.6% 0.28mg	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	138% 11mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	59% 1.36mg	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	29% 202mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	8.87% 302mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	37% 20.4μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	124% 1867mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	12.4% 1.37mg	11mg per day for Men 19-50 years
Water	5.06% 187g	0.27% 10g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Ripe Red Tomatoes vs Crackers, saltines (includes oyster, soda, soup):

• Cooked Ripe Red Tomatoes have 24 times more Vitamin A and more Vitamin C than Crackers, saltines (includes oyster, soda, soup).
• While Crackers, saltines (includes oyster, soda, soup) contain 19.5 times more Vitamin B1, 22.1 times more Vitamin B2, 12.1 times more Vitamin B3, 4.2 times more Vitamin B5, 10.3 times more Vitamin B9, more Vitamin B12, 2.1 times more Vitamin E and 9.1 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Crackers, saltines (includes oyster, soda, soup) have similar amounts of Vitamin B6 per 7 oz.
• Both Cooked Ripe Red Tomatoes as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Crackers, saltines (includes oyster, soda, soup):

• Cooked Ripe Red Tomatoes have 1.4 times more Potassium and 18.7 times more Water than Crackers, saltines (includes oyster, soda, soup).
• While Crackers, saltines (includes oyster, soda, soup) contain 1.7 times more Calcium, 1.9 times more Copper, 8.2 times more Iron, 2.6 times more Magnesium, 6.5 times more Manganese, 3.6 times more Phosphorus, 20.6 times more Selenium, 85.5 times more Sodium and 4.9 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 7 ounces:

• Cooked Ripe Red Tomatoes have 1.9 times more Sugars and 6.9 times more Fructose than Crackers, saltines (includes oyster, soda, soup).
• While Crackers, saltines (includes oyster, soda, soup) contain 23.2 times more Energy, 78.5 times more Fat, 110.2 times more Saturated Fat, 276.5 times more Omega 3, 101.7 times more Omega 6, 18.5 times more Carbohydrate, 4 times more Fiber and 10 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.