Comparing Nutrients in 100 grams Snacks, pretzels, hard, whole-wheat including both salted and unsalted VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, whole-wheat including both salted and unsalted	11%	6%	83%
Tomatoes	17%	9%	74%

Macro Nutrients

	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Tomatoes	Recommended Dietary Allowance
Energy	12.5% 362kcal	0.62% 18kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	0.088% 0.028g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	0.47% 0.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.5% 81.3g	3% 3.9g	130g per day for Men 19-50 years
Sugars	NA	3.63% 2.63g	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	NA	1.9% 1.37g	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	NA	% 1.25g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	20.3% 7.7g	3.16% 1.2g	38g per day for Men 19-50 years
Protein	20% 11g	1.57% 0.88g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.67% 42μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	3.1% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.4% 0.29mg	1.46% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.54mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	1.8% 0.089mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1.56% 0.47μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.5% 54μg	3.75% 15μg	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	1.1% 1mg	15.2% 13.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.6% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.6% 7.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Tomatoes	Recommended Dietary Allowance
Calcium	2.8% 28mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	6.56% 0.059mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.058% 2.3μg	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	33.6% 2.7mg	3.38% 0.27mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	4.96% 0.11mg	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	18% 125mg	3.43% 24mg	700mg per day for Men 19-50 years
Potassium	12.6% 430mg	6.97% 237mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	13.5% 203mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	5.64% 0.62mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	0.11% 3.9g	2.55% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Snacks, pretzels, hard, whole-wheat including both salted and unsalted vs Tomatoes:

• Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 11.9 times more Vitamin B1, 15.3 times more Vitamin B2, 11 times more Vitamin B3, 9.1 times more Vitamin B5, 3.4 times more Vitamin B6 and 3.6 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A and 13.7 times more Vitamin C than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• Both Snacks, pretzels, hard, whole-wheat including both salted and unsalted as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Snacks, pretzels, hard, whole-wheat including both salted and unsalted vs Tomatoes:

• Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 2.8 times more Calcium, 4.7 times more Copper, 10 times more Iron, 2.7 times more Magnesium, 23.4 times more Manganese, 5.2 times more Phosphorus, 1.8 times more Potassium, 40.6 times more Sodium and 3.6 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 24.2 times more Water than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.

Comparison of macro-nutrients per 100 grams:

• Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 20.1 times more Energy, 13 times more Fat, 20 times more Saturated Fat, 13.3 times more Omega 3, 9.9 times more Omega 6, 20.9 times more Carbohydrate, 6.4 times more Fiber and 12.6 times more Protein than Raw Ripe Red Tomatoes.
• Both Snacks, pretzels, hard, whole-wheat including both salted and unsalted as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.