Comparing Nutrients in 7 ounces Tomatoes VS Crackers, flavored, fish-shaped

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Crackers, flavored, fish-shaped	9%	34%	57%

Macro Nutrients

	Tomatoes	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	31.7% 919kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	36.2% 35g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	52.2% 0.84g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	40.6% 6.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	5.94% 7.7g	100% 130g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	3.23% 2.34g	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	3.75% 2.7g	0.25% 0.18g	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	% 2.5g	% 0.6g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	16% 6.15g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	134% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	78.5% 1.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	79.5% 12.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	76% 304μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	30.2% 27mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.14% 1.07mg	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	46% 55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Calcium	2% 20mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	29.5% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	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	6.7% 0.54mg	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	48.7% 1.12mg	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	6.8% 47.6mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	128% 1925mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	19.7% 2.16mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.18% 6.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Crackers, flavored, fish-shaped:

• Crackers, flavored, fish-shaped contain 22 times more Vitamin B1, 27.1 times more Vitamin B2, 10.8 times more Vitamin B3, 7.4 times more Vitamin B5, 10.2 times more Vitamin B9, 6.8 times more Vitamin E and 3.5 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Crackers, flavored, fish-shaped have similar amounts of Vitamin B6 per 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Crackers, flavored, fish-shaped:

• Raw Ripe Red Tomatoes have 27.6 times more Water than Crackers, flavored, fish-shaped.
• While Crackers, flavored, fish-shaped contain 8.3 times more Calcium, 2.3 times more Copper, 17 times more Iron, 2.3 times more Magnesium, 5 times more Manganese, 7 times more Phosphorus, more Selenium, 194 times more Sodium and 6.4 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Crackers, flavored, fish-shaped have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Ripe Red Tomatoes have 2.2 times more Sugars and 15.2 times more Fructose than Crackers, flavored, fish-shaped.
• While Crackers, flavored, fish-shaped contain 25.7 times more Energy, 88.6 times more Fat, 73.5 times more Saturated Fat, 140.3 times more Omega 3, 43.5 times more Omega 6, 16.9 times more Carbohydrate, 2.6 times more Fiber and 11.5 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Crackers, flavored, fish-shaped have insufficient amounts of Glucose and Sucrose in 7 oz.