Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Crackers, wheat, regular

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Crackers, wheat, regular	6%	32%	62%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Crackers, wheat, regular	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	31% 903kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	33.6% 32.5g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	20% 6.37g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	122% 1.96g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	87.2% 15g	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	108% 140g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	42.4% 30.7g	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	1.15% 0.83g	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	% 1.57g	g per day for Men 19-50 years
Sucrose	% 0g	% 23.4g	g per day for Men 19-50 years
Fiber	3.66% 1.4g	36% 13.7g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Crackers, wheat, regular	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	47% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	37.2% 0.48mg	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	19% 75.4μg	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	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	20.5% 3.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	23.5% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Crackers, wheat, regular	Recommended Dietary Allowance
Calcium	2.2% 22mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	60.4% 0.54mg	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	65.5% 5.24mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	134% 3.07mg	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	85.6% 599mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	16.5% 562mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	35.7% 19.6μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	92% 1387mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	29.6% 3.25mg	11mg per day for Men 19-50 years
Water	5.06% 187g	0.15% 5.46g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Ripe Red Tomatoes vs Crackers, wheat, regular:

• Cooked Ripe Red Tomatoes have more Vitamin A and more Vitamin C than Crackers, wheat, regular.
• While Crackers, wheat, regular contain 7.9 times more Vitamin B1, 6.6 times more Vitamin B2, 7.6 times more Vitamin B3, 4.5 times more Vitamin B5, 3.1 times more Vitamin B6, 2.9 times more Vitamin B9, 2.8 times more Vitamin E and 5.1 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Crackers, wheat, regular have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Crackers, wheat, regular:

• Cooked Ripe Red Tomatoes have 34.3 times more Water than Crackers, wheat, regular.
• While Crackers, wheat, regular contain 8.4 times more Calcium, 3.7 times more Copper, 3.9 times more Iron, 8 times more Magnesium, 14.8 times more Manganese, 10.8 times more Phosphorus, 1.3 times more Potassium, 19.8 times more Selenium, 63.5 times more Sodium and 11.7 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 7 ounces:

• Cooked Ripe Red Tomatoes have 3.1 times more Fructose than Crackers, wheat, regular.
• While Crackers, wheat, regular contain 25.3 times more Energy, 149.1 times more Fat, 214 times more Saturated Fat, 493.5 times more Omega 3, 178 times more Omega 6, 17.6 times more Carbohydrate, 6.2 times more Sugars, 9.9 times more Fiber and 7.7 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Crackers, wheat, regular have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.