Comparing Nutrients in 100 grams Cooked Ripe Red Tomatoes VS Crackers, toast thins, low sodium

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Crackers, toast thins, low sodium	6%	33%	61%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Crackers, toast thins, low sodium	Recommended Dietary Allowance
Energy	0.62% 18kcal	15.2% 442kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	16.6% 16g	97g per day for Men 19-50 years
Saturated Fat	0.047% 0.015g	10% 3.23g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	60.6% 0.97g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.042g	45% 7.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4g	52% 67.7g	130g per day for Men 19-50 years
Sugars	3.43% 2.5g	17.8% 13g	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	1.8% 1.3g	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	% 1.18g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	1.84% 0.7g	25.5% 9.7g	38g per day for Men 19-50 years
Protein	1.7% 0.95g	11.5% 6.45g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Crackers, toast thins, low sodium	Recommended Dietary Allowance
Vitamin A	2.67% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3% 0.036mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.7% 0.022mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.33% 0.53mg	23.3% 3.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.58% 0.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	23.5% 0.31mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.25% 13μg	8.25% 33μg	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	25.3% 23mg	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	3.73% 0.56mg	11.3% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	23% 27.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Crackers, toast thins, low sodium	Recommended Dietary Allowance
Calcium	1.1% 11mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	34% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	8.5% 0.68mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	4.57% 0.11mg	NA	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	4% 28mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	6.4% 218mg	9% 306mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	84% 46μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	11.8% 177mg	1500mg per day for Men 19-50 years
Zinc	1.27% 0.14mg	17.6% 1.94mg	11mg per day for Men 19-50 years
Water	2.55% 94g	0.22% 8.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked Ripe Red Tomatoes vs Crackers, toast thins, low sodium:

• Cooked Ripe Red Tomatoes have more Vitamin A and more Vitamin C than Crackers, toast thins, low sodium.
• While Crackers, toast thins, low sodium contain 10.4 times more Vitamin B1, 5.8 times more Vitamin B2, 7 times more Vitamin B3, 3.9 times more Vitamin B6, 2.5 times more Vitamin B9, 3 times more Vitamin E and 9.9 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Crackers, toast thins, low sodium have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cooked Ripe Red Tomatoes vs Crackers, toast thins, low sodium:

• Cooked Ripe Red Tomatoes have more Calcium and 11.6 times more Water than Crackers, toast thins, low sodium.
• While Crackers, toast thins, low sodium contain 4.1 times more Copper, 5.1 times more Iron, 11.3 times more Magnesium, 9.5 times more Phosphorus, 1.4 times more Potassium, 92.2 times more Selenium, 16.1 times more Sodium and 13.9 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 100 grams:

• Crackers, toast thins, low sodium contain 24.6 times more Energy, 146.6 times more Fat, 215.1 times more Saturated Fat, 484.5 times more Omega 3, 182.2 times more Omega 6, 16.9 times more Carbohydrate, 5.2 times more Sugars, 13.9 times more Fiber and 6.8 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Crackers, toast thins, low sodium have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.