Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Snacks, sesame sticks, wheat-based, salted

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Snacks, sesame sticks, wheat-based, salted	8%	59%	33%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Snacks, sesame sticks, wheat-based, salted	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	37% 1074kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	40% 13g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	120% 1.92g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	192% 32.6g	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	71% 92g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	0.52% 0.38g	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	38.6% 21.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Snacks, sesame sticks, wheat-based, 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	20.3% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	9.6% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	19.2% 3.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	9.3% 0.46mg	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	11% 43.7μg	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	51% 7.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Snacks, sesame sticks, wheat-based, salted	Recommended Dietary Allowance
Calcium	2.2% 22mg	33.7% 337mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	89.5% 0.81mg	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	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	78% 1.8mg	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	39% 274mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	10.3% 351mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	61.7% 34μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	197% 2953mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	21% 2.32mg	11mg per day for Men 19-50 years
Water	5.06% 187g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Snacks, sesame sticks, wheat-based, salted per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Ripe Red Tomatoes versus 7 oz of Snacks, sesame sticks, wheat-based, salted 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, sesame sticks, wheat-based, salted:

• 7 ounces of Cooked Ripe Red Tomatoes have more Vitamin A and more Vitamin C than Snacks, sesame sticks, wheat-based, salted.
• While 7 oz of Snacks, sesame sticks, wheat-based, salted contain 3.4 times more Vitamin B1, 2.9 times more Vitamin B2, 2.9 times more Vitamin B3, 1.8 times more Vitamin B5, 1.7 times more Vitamin B9, 6.9 times more Vitamin E and 2.9 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Snacks, sesame sticks, wheat-based, salted provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 7 ounces of Snacks, sesame sticks, wheat-based, salted have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Ripe Red Tomatoes as well as Snacks, sesame sticks, wheat-based, salted have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Snacks, sesame sticks, wheat-based, salted:

• 7 ounces of Cooked Ripe Red Tomatoes have 1.2 times more Potassium and 47.2 times more Water than Snacks, sesame sticks, wheat-based, salted.
• While 7 oz of Snacks, sesame sticks, wheat-based, salted contain 15.5 times more Calcium, 5.4 times more Copper, 5 times more Magnesium, 8.6 times more Manganese, 4.9 times more Phosphorus, 34.2 times more Selenium, 135.3 times more Sodium and 8.4 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Snacks, sesame sticks, wheat-based, salted contain similar levels of Iron per seven ounces.
• 7 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Ripe Red Tomatoes have 13.1 times more Sugars than Snacks, sesame sticks, wheat-based, salted.
• While 7 oz of Snacks, sesame sticks, wheat-based, salted contain 30.1 times more Energy, 333.6 times more Fat, 432 times more Saturated Fat, 485 times more Omega 3, 391.4 times more Omega 6, 11.6 times more Carbohydrate, 4 times more Fiber and 11.5 times more Protein than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein