Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Snacks, pretzels, hard, plain, salted

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Snacks, pretzels, hard, plain, salted	10%	7%	83%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Snacks, pretzels, hard, plain, salted	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	26.3% 762kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	6% 5.8g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	2.42% 0.78g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	14.3% 2.43g	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	123% 160g	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	0.85% 0.62g	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	% 1.37g	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.66% 1.4g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	35.6% 20g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Snacks, pretzels, hard, plain, salted	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	70% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	50.7% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	65.4% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	11.3% 0.15mg	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	82.4% 329μg	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	4.63% 4.17mg	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	6.2% 0.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Snacks, pretzels, hard, plain, salted	Recommended Dietary Allowance
Calcium	2.2% 22mg	5.36% 53.6mg	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	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	87.6% 2mg	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	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	13% 443mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	16% 8.73μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	164% 2461mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	18.8% 2.06mg	11mg per day for Men 19-50 years
Water	5.06% 187g	0.17% 6.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Ripe Red Tomatoes vs Snacks, pretzels, hard, plain, salted:

• Cooked Ripe Red Tomatoes have more Vitamin A and 10.9 times more Vitamin C than Snacks, pretzels, hard, plain, salted.
• While Snacks, pretzels, hard, plain, salted contain 11.8 times more Vitamin B1, 15.1 times more Vitamin B2, 9.9 times more Vitamin B3, 2.5 times more Vitamin B5 and 12.8 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Snacks, pretzels, hard, plain, salted have similar amounts of Vitamin B6, Vitamin E and Vitamin K per 7 oz.
• Both Cooked Ripe Red Tomatoes as well as Snacks, pretzels, hard, plain, salted have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Snacks, pretzels, hard, plain, salted:

• Cooked Ripe Red Tomatoes have 30.1 times more Water than Snacks, pretzels, hard, plain, salted.
• While Snacks, pretzels, hard, plain, salted contain 2.5 times more Calcium, 2.1 times more Copper, 6.7 times more Iron, 3.2 times more Magnesium, 9.7 times more Manganese, 4.6 times more Phosphorus, 8.8 times more Selenium, 112.7 times more Sodium and 7.4 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Snacks, pretzels, hard, plain, salted have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cooked Ripe Red Tomatoes have 4.2 times more Fructose than Snacks, pretzels, hard, plain, salted.
• While Snacks, pretzels, hard, plain, salted contain 21.3 times more Energy, 26.6 times more Fat, 26.1 times more Saturated Fat, 32 times more Omega 3, 29.2 times more Omega 6, 20 times more Carbohydrate, 4.9 times more Fiber and 10.6 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Snacks, pretzels, hard, plain, salted have similar amounts of Sugars per 7 oz.
• Both Cooked Ripe Red Tomatoes as well as Snacks, pretzels, hard, plain, salted have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.