Comparing Nutrients in 7 ounces Tomatoes VS Snacks, rice cakes, brown rice, buckwheat, unsalted

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Snacks, rice cakes, brown rice, buckwheat, unsalted	9%	8%	83%

Macro Nutrients

	Tomatoes	Snacks, rice cakes, brown rice, buckwheat, unsalted	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	26% 754kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	7.16% 6.95g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	3.97% 1.27g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	12.3% 2.1g	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	122% 159g	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	NA	38g per day for Men 19-50 years
Protein	3.1% 1.75g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Snacks, rice cakes, brown rice, buckwheat, unsalted	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	9.26% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	46% 2.3mg	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	10.4% 41.7μg	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	Snacks, rice cakes, brown rice, buckwheat, unsalted	Recommended Dietary Allowance
Calcium	2% 20mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	83.8% 0.75mg	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	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	71.3% 300mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	533% 12.3mg	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	108% 754mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	59% 32.5μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	45% 4.96mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.32% 11.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Snacks, rice cakes, brown rice, buckwheat, unsalted:

• Raw Ripe Red Tomatoes have more Vitamin A and more Vitamin C than Snacks, rice cakes, brown rice, buckwheat, unsalted.
• While Snacks, rice cakes, brown rice, buckwheat, unsalted contain 1.5 times more Vitamin B1, 5.4 times more Vitamin B2, 13.6 times more Vitamin B3, 13 times more Vitamin B5, 1.6 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Snacks, rice cakes, brown rice, buckwheat, unsalted have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Snacks, rice cakes, brown rice, buckwheat, unsalted:

• Raw Ripe Red Tomatoes have 16 times more Water than Snacks, rice cakes, brown rice, buckwheat, unsalted.
• While Snacks, rice cakes, brown rice, buckwheat, unsalted contain 6.4 times more Copper, 4.2 times more Iron, 13.7 times more Magnesium, 54.2 times more Manganese, 15.8 times more Phosphorus, 1.3 times more Potassium, more Selenium and 14.7 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Snacks, rice cakes, brown rice, buckwheat, unsalted have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snacks, rice cakes, brown rice, buckwheat, unsalted contain 21.1 times more Energy, 17.5 times more Fat, 22.9 times more Saturated Fat, 23.3 times more Omega 3, 13.1 times more Omega 6, 20.6 times more Carbohydrate and 10.2 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Snacks, rice cakes, brown rice, buckwheat, unsalted have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.