Comparing Nutrients in 7 ounces Tomatoes VS Crackers, standard snack-type, sandwich, with peanut butter filling

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%

Macro Nutrients

	Tomatoes	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	34% 980kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	50.2% 48.7g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	29.8% 9.53g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	53% 9.03g	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	89% 116g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	28.7% 21g	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	1.4% 1g	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	% 5.48g	g per day for Men 19-50 years
Sucrose	% 0g	% 13g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	12% 4.56g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	40.6% 22.8g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	81% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	41.4% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	76% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	22.6% 0.29mg	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	42.7% 171μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.14% 1.07mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	15.7% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Calcium	2% 20mg	16% 161mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	71.4% 0.64mg	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	68.7% 5.5mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	67.6% 1.56mg	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	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	12.5% 427mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	106% 1590mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	20.4% 2.24mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.16% 5.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Crackers, standard snack-type, sandwich, with peanut butter filling:

• Raw Ripe Red Tomatoes have 42 times more Vitamin A and more Vitamin C than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While Crackers, standard snack-type, sandwich, with peanut butter filling contain 13.2 times more Vitamin B1, 14.3 times more Vitamin B2, 10.3 times more Vitamin B3, 5.3 times more Vitamin B5, 1.9 times more Vitamin B6, 5.7 times more Vitamin B9 and 3.8 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Crackers, standard snack-type, sandwich, with peanut butter filling have similar amounts of Vitamin K per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Crackers, standard snack-type, sandwich, with peanut butter filling:

• Raw Ripe Red Tomatoes have 32.3 times more Water than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While Crackers, standard snack-type, sandwich, with peanut butter filling contain 8.1 times more Calcium, 5.5 times more Copper, 10.3 times more Iron, 5 times more Magnesium, 6.9 times more Manganese, 11.4 times more Phosphorus, more Selenium, 160.2 times more Sodium and 6.6 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Crackers, standard snack-type, sandwich, with peanut butter filling have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Ripe Red Tomatoes have 2.7 times more Fructose than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While Crackers, standard snack-type, sandwich, with peanut butter filling contain 27.4 times more Energy, 122.7 times more Fat, 171.5 times more Saturated Fat, 56.9 times more Omega 6, 15 times more Carbohydrate, 4 times more Sugars, 1.9 times more Fiber and 13 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.