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

Macros Ratio

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

Macro Nutrients

	Cooked Ripe Red Tomatoes	Crackers, saltines, low salt (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	29% 835kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	18% 17.6g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	12.4% 3.97g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	54.2% 0.87g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	42.3% 7.2g	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% 148g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	6.08% 4.4g	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	0.63% 0.46g	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	% 0.46g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	3.66% 1.4g	15% 5.75g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	33.7% 19g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Crackers, saltines, low salt (includes oyster, soda, soup)	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	50.5% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	65% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	9.16% 0.12mg	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	69.5% 278μg	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% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	25.5% 30.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Crackers, saltines, low salt (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	2.2% 22mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	34.4% 0.31mg	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	127% 10mg	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	72.3% 1.66mg	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	31.5% 220mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	42.3% 1437mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	26% 393mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	5.06% 187g	0.22% 8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Crackers, saltines, low salt (includes oyster, soda, soup) per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Ripe Red Tomatoes versus 7 oz of Crackers, saltines, low salt (includes oyster, soda, soup) 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, saltines, low salt (includes oyster, soda, soup):

• 7 ounces of Cooked Ripe Red Tomatoes have more Vitamin A, 1.3 times more Vitamin B6 and more Vitamin C than Crackers, saltines, low salt (includes oyster, soda, soup).
• While 7 oz of Crackers, saltines, low salt (includes oyster, soda, soup) contain 17 times more Vitamin B1, 15 times more Vitamin B2, 9.8 times more Vitamin B3, 3.7 times more Vitamin B5, 10.8 times more Vitamin B9, more Vitamin B12, 2 times more Vitamin E and 5.5 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
• 7 ounces of Crackers, saltines, low salt (includes oyster, soda, soup) have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Ripe Red Tomatoes as well as Crackers, saltines, low salt (includes oyster, soda, soup) have insufficient amounts of Vitamin D in seven ounces.

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

• 7 ounces of Cooked Ripe Red Tomatoes have 23.4 times more Water than Crackers, saltines, low salt (includes oyster, soda, soup).
• While 7 oz of Crackers, saltines, low salt (includes oyster, soda, soup) contain 10.8 times more Calcium, 2.1 times more Copper, 7.5 times more Iron, 2.8 times more Magnesium, 8 times more Manganese, 4 times more Phosphorus, 3.3 times more Potassium, 12.8 times more Selenium, 18 times more Sodium and 5.9 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, saltines, low salt (includes oyster, soda, soup) contain 23.4 times more Energy, 80.5 times more Fat, 133.4 times more Saturated Fat, 218.5 times more Omega 3, 86.3 times more Omega 6, 18.5 times more Carbohydrate, 4.1 times more Fiber and 10 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Crackers, saltines, low salt (includes oyster, soda, soup) offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein