Comparing Nutrients in 100 grams Tomatoes VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	8%	36%	56%

Macro Nutrients

	Tomatoes	Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	Recommended Dietary Allowance
Energy	0.62% 18kcal	16% 469kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	19.5% 19g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	6.68% 2.14g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	29% 0.47g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.08g	21% 3.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	3% 3.9g	50% 65g	130g per day for Men 19-50 years
Sugars	3.63% 2.63g	1.2% 0.86g	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	1.9% 1.37g	0% 0g	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	% 1.25g	% 0.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	3.16% 1.2g	9.2% 3.5g	38g per day for Men 19-50 years
Protein	1.57% 0.88g	17.3% 9.67g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	Recommended Dietary Allowance
Vitamin A	4.67% 42μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.1% 0.037mg	64.6% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	42.4% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1.56% 0.47μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.75% 15μg	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	15.2% 13.7mg	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	3.6% 0.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	Recommended Dietary Allowance
Calcium	1% 10mg	9.3% 93mg	1000mg per day for Men 19-50 years
Copper	6.56% 0.059mg	18% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	0.058% 2.3μg	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	3.38% 0.27mg	61% 4.87mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	4.96% 0.11mg	24% 0.55mg	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	3.43% 24mg	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	9.6% 326mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	54.3% 815mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	9.45% 1.04mg	11mg per day for Men 19-50 years
Water	2.55% 95g	0.095% 3.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Tomatoes vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza contain 20.9 times more Vitamin B1, 29.7 times more Vitamin B2, 11.4 times more Vitamin B3 and 7.5 times more Vitamin B5 than Raw Ripe Red Tomatoes.

Comparing minerals per 100 grams for Tomatoes vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza:

• Raw Ripe Red Tomatoes have 26.9 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza contain 9.3 times more Calcium, 2.7 times more Copper, 18 times more Iron, 2.5 times more Magnesium, 4.8 times more Manganese, 7.2 times more Phosphorus, 1.4 times more Potassium, 163 times more Sodium and 6.1 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 100 grams:

• Raw Ripe Red Tomatoes have 3.1 times more Sugars and more Fructose than Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza contain 26.1 times more Energy, 94.7 times more Fat, 76.3 times more Saturated Fat, 155.3 times more Omega 3, 44.6 times more Omega 6, 16.7 times more Carbohydrate, 2.9 times more Fiber and 11 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza have insufficient amounts of Glucose and Sucrose in 100 g.