Comparing Nutrients in 7 ounces Tomatoes VS Crackers, whole-wheat, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Crackers, whole-wheat, reduced fat	11%	16%	73%

Macro Nutrients

	Tomatoes	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	28.5% 826kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	6.6% 2.1g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	37% 6.28g	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	115% 150g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	3.34% 2.42g	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% 0g	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	% 0.64g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.8g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	57% 21.6g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	40% 22.5g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Crackers, whole-wheat, reduced fat	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	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	65% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	35.8% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	30% 0.39mg	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	15% 59.5μg	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	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	20.7% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Calcium	2% 20mg	7.74% 77.4mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	99% 0.89mg	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	88.3% 7.06mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	56.7% 238mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	197% 4.53mg	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	103% 722mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	21.8% 740mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	99% 1478mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	54% 5.93mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.14% 5.14g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have more Vitamin A and more Vitamin C than Crackers, whole-wheat, reduced fat.
• While Crackers, whole-wheat, reduced fat contain 5 times more Vitamin B1, 8.8 times more Vitamin B3, 10.1 times more Vitamin B5, 2.5 times more Vitamin B6, 2 times more Vitamin B9, 2 times more Vitamin E and 1.6 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Crackers, whole-wheat, reduced fat have similar amounts of Vitamin B2 per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Crackers, whole-wheat, reduced fat:

• Raw Ripe Red Tomatoes have 36.5 times more Water than Crackers, whole-wheat, reduced fat.
• While Crackers, whole-wheat, reduced fat contain 3.9 times more Calcium, 7.6 times more Copper, 13.2 times more Iron, 10.9 times more Magnesium, 20 times more Manganese, 15.2 times more Phosphorus, 1.6 times more Potassium, more Selenium, 149 times more Sodium and 17.6 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 7 ounces:

• Raw Ripe Red Tomatoes have 2.2 times more Sugars and more Fructose than Crackers, whole-wheat, reduced fat.
• While Crackers, whole-wheat, reduced fat contain 23.1 times more Energy, 38 times more Fat, 38.1 times more Saturated Fat, 132.7 times more Omega 3, 39.6 times more Omega 6, 19.4 times more Carbohydrate, 9.1 times more Fiber and 12.9 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Crackers, whole-wheat, reduced fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.