Comparing Nutrients in 7 ounces Tomatoes VS Crackers, whole-wheat, low salt

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Crackers, whole-wheat, low salt	8%	33%	59%

Macro Nutrients

	Tomatoes	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	30.3% 879kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	21% 6.73g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	46.6% 0.75g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	72.6% 12.3g	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	105% 136g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	1% 0.73g	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	55% 21g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	31% 17.5g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Crackers, whole-wheat, low salt	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	33.2% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	56% 8.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	32.3% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	28% 0.36mg	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	14% 55.6μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.14% 1.07mg	11.4% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	13.7% 16.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Calcium	2% 20mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	98% 0.88mg	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	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	46.8% 196mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	194% 4.46mg	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	83.6% 585mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	17.3% 589mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	53% 29μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	24.6% 369mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	38.8% 4.27mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.14% 5.36g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Crackers, whole-wheat, low salt:

• Raw Ripe Red Tomatoes have more Vitamin A and more Vitamin C than Crackers, whole-wheat, low salt.
• While Crackers, whole-wheat, low salt contain 5.4 times more Vitamin B1, 5.3 times more Vitamin B2, 7.6 times more Vitamin B3, 9.1 times more Vitamin B5, 2.3 times more Vitamin B6, 1.9 times more Vitamin B9 and 1.6 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Crackers, whole-wheat, low salt have similar amounts of Vitamin K per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Crackers, whole-wheat, low salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Crackers, whole-wheat, low salt:

• Raw Ripe Red Tomatoes have 35 times more Water than Crackers, whole-wheat, low salt.
• While Crackers, whole-wheat, low salt contain 5 times more Calcium, 7.5 times more Copper, 11.4 times more Iron, 9 times more Magnesium, 19.7 times more Manganese, 12.3 times more Phosphorus, 1.3 times more Potassium, more Selenium, 37.2 times more Sodium and 12.6 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 7 ounces:

• Raw Ripe Red Tomatoes have 7.1 times more Sugars than Crackers, whole-wheat, low salt.
• While Crackers, whole-wheat, low salt contain 24.6 times more Energy, 86 times more Fat, 121.2 times more Saturated Fat, 125.3 times more Omega 3, 77.7 times more Omega 6, 17.6 times more Carbohydrate, 8.8 times more Fiber and 10 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Crackers, whole-wheat, low salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.