Comparing Nutrients in 7 ounces Tomatoes VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	8%	33%	59%

Macro Nutrients

	Tomatoes	Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	31.3% 909kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	34.4% 33.4g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	NA	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	NA	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	NA	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	103% 133g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	6.57% 4.76g	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	1.26% 0.91g	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	% 1.87g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	NA	38g per day for Men 19-50 years
Protein	3.1% 1.75g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	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	129% 1.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	84% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	80.5% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	20% 0.26mg	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	NA	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	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	Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	Recommended Dietary Allowance
Calcium	2% 20mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	24% 0.22mg	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	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	54% 1.24mg	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	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	17.3% 587mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	115% 1723mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	14.6% 1.6mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.19% 6.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza contain 21.1 times more Vitamin B1, 28.9 times more Vitamin B2, 10.9 times more Vitamin B3, 8.2 times more Vitamin B5 and 1.6 times more Vitamin B6 than Raw Ripe Red Tomatoes.

Comparing minerals per 7 ounces for Tomatoes vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza:

• Raw Ripe Red Tomatoes have 27 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza contain 4.7 times more Calcium, 1.8 times more Copper, 16.4 times more Iron, 2.4 times more Magnesium, 5.5 times more Manganese, 4.9 times more Phosphorus, 173.6 times more Sodium and 4.8 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Ripe Red Tomatoes have 3 times more Fructose than Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza contain 25.4 times more Energy, 84.1 times more Fat, 17.3 times more Carbohydrate and 10.9 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza have similar amounts of Sugars per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza have insufficient amounts of Glucose and Sucrose in 7 oz.