Comparing Nutrients in 7 ounces Tomatoes VS Crackers, melba toast, wheat

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Crackers, melba toast, wheat	14%	5%	81%

Macro Nutrients

	Tomatoes	Crackers, melba toast, wheat	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	25.6% 742kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	4.7% 4.56g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.94% 7.7g	117% 152g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	NA	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	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6.27% 2.4g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	45.7% 25.6g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Crackers, melba toast, wheat	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	69.8% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	45.6% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	20.5% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	15.7% 0.2mg	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	65.5% 262μg	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	30.2% 27mg	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Crackers, melba toast, wheat	Recommended Dietary Allowance
Calcium	2% 20mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	58.4% 0.53mg	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	112% 8.93mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	92% 2.1mg	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	46.8% 327mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	8.64% 294mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	198% 109μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	111% 1661mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	27% 2.98mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.29% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Crackers, melba toast, wheat:

• Raw Ripe Red Tomatoes have more Vitamin A and more Vitamin C than Crackers, melba toast, wheat.
• While Crackers, melba toast, wheat contain 11.4 times more Vitamin B1, 15.7 times more Vitamin B2, 8.6 times more Vitamin B3, 5.8 times more Vitamin B5, 1.3 times more Vitamin B6 and 8.8 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Crackers, melba toast, wheat have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Crackers, melba toast, wheat:

• Raw Ripe Red Tomatoes have 1.6 times more Potassium and 17.2 times more Water than Crackers, melba toast, wheat.
• While Crackers, melba toast, wheat contain 4.3 times more Calcium, 4.5 times more Copper, 16.7 times more Iron, 5.1 times more Magnesium, 9.3 times more Manganese, 6.9 times more Phosphorus, more Selenium, 167.4 times more Sodium and 8.8 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 7 ounces:

• Crackers, melba toast, wheat contain 20.8 times more Energy, 11.5 times more Fat, 12 times more Saturated Fat, 16.7 times more Omega 3, 10.7 times more Omega 6, 19.6 times more Carbohydrate, 6.2 times more Fiber and 14.7 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Crackers, melba toast, wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.