Comparing Nutrients in 100 grams Cooked Ripe Red Tomatoes VS Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free	6%	36%	58%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free	Recommended Dietary Allowance
Energy	0.62% 18kcal	16.2% 471kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	19.5% 19g	97g per day for Men 19-50 years
Saturated Fat	0.047% 0.015g	NA	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	NA	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.042g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4g	52% 67.6g	130g per day for Men 19-50 years
Sugars	3.43% 2.5g	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	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	NA	38g per day for Men 19-50 years
Protein	1.7% 0.95g	13.6% 7.63g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free	Recommended Dietary Allowance
Vitamin A	2.67% 24μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3% 0.036mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.7% 0.022mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.33% 0.53mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.58% 0.13mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	NA	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	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	25.3% 23mg	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	3.73% 0.56mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free	Recommended Dietary Allowance
Calcium	1.1% 11mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	31.2% 0.28mg	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	24.3% 1.94mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	22.4% 94mg	420mg per day for Men 19-50 years
Manganese	4.57% 0.11mg	103% 2.36mg	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	38.4% 269mg	700mg per day for Men 19-50 years
Potassium	6.4% 218mg	7.5% 255mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	NA	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	48.7% 730mg	1500mg per day for Men 19-50 years
Zinc	1.27% 0.14mg	15.6% 1.72mg	11mg per day for Men 19-50 years
Water	2.55% 94g	0.084% 3.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked Ripe Red Tomatoes vs Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free:

• Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free contain 6.1 times more Vitamin B5 than Cooked Ripe Red Tomatoes.

Comparing minerals per 100 grams for Cooked Ripe Red Tomatoes vs Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free:

• Cooked Ripe Red Tomatoes have 30.5 times more Water than Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free.
• While Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free contain 5.2 times more Calcium, 3.7 times more Copper, 2.9 times more Iron, 10.4 times more Magnesium, 22.5 times more Manganese, 9.6 times more Phosphorus, 66.4 times more Sodium and 12.3 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free contain 26.2 times more Energy, 172.1 times more Fat, 16.9 times more Carbohydrate and 8 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free have insufficient amounts of Glucose and Sucrose in 100 g.