Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Snacks, pretzels, hard, plain, made with enriched flour, unsalted

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Snacks, pretzels, hard, plain, made with enriched flour, unsalted	9%	8%	83%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	26% 756kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	7.16% 6.95g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	4.65% 1.5g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	13.4% 2.3g	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	121% 157g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	6.05% 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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	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	32.2% 18g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	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	76.2% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	95% 1.24mg	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	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	17.7% 0.23mg	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	85% 339μg	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	4.63% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Recommended Dietary Allowance
Calcium	2.2% 22mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	58.2% 0.52mg	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	107% 8.57mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	154% 3.55mg	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	32% 224mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	8.52% 290mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	33% 496mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	15.3% 1.7mg	11mg per day for Men 19-50 years
Water	5.06% 187g	0.18% 6.55g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Snacks, pretzels, hard, plain, made with enriched flour, unsalted per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Ripe Red Tomatoes versus 7 oz of Snacks, pretzels, hard, plain, made with enriched flour, unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Ripe Red Tomatoes vs Snacks, pretzels, hard, plain, made with enriched flour, unsalted:

• 7 ounces of Cooked Ripe Red Tomatoes have more Vitamin A, more Vitamin C, 1.6 times more Vitamin E and 3.1 times more Vitamin K than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.
• While 7 oz of Snacks, pretzels, hard, plain, made with enriched flour, unsalted contain 12.8 times more Vitamin B1, 28.3 times more Vitamin B2, 9.9 times more Vitamin B3, 2.2 times more Vitamin B5, 1.5 times more Vitamin B6 and 13.2 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 7 ounces of Snacks, pretzels, hard, plain, made with enriched flour, unsalted have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Cooked Ripe Red Tomatoes as well as Snacks, pretzels, hard, plain, made with enriched flour, unsalted have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Snacks, pretzels, hard, plain, made with enriched flour, unsalted:

• 7 ounces of Cooked Ripe Red Tomatoes have 1.5 times more Potassium and 28.6 times more Water than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.
• While 7 oz of Snacks, pretzels, hard, plain, made with enriched flour, unsalted contain 3.3 times more Calcium, 3.5 times more Copper, 6.4 times more Iron, 3.9 times more Magnesium, 17 times more Manganese, 4 times more Phosphorus, 11.6 times more Selenium, 22.7 times more Sodium and 6.1 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 Snacks, pretzels, hard, plain, made with enriched flour, unsalted contain 21.2 times more Energy, 31.8 times more Fat, 50 times more Saturated Fat, 30 times more Omega 3, 27.4 times more Omega 6, 19.8 times more Carbohydrate, 4 times more Fiber and 9.6 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Snacks, pretzels, hard, plain, made with enriched flour, unsalted 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