Comparing Nutrients in 100 grams 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	0.62% 18kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.08g	6.18% 1.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3% 3.9g	61.6% 80g	130g per day for Men 19-50 years
Sugars	3.63% 2.63g	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	1.9% 1.37g	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.16% 1.2g	NA	38g per day for Men 19-50 years
Protein	1.57% 0.88g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Snacks, rice cakes, brown rice, buckwheat, unsalted	Recommended Dietary Allowance
Vitamin A	4.67% 42μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.1% 0.037mg	4.67% 0.056mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	7.92% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	50.6% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	10% 0.13mg	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	5.25% 21μg	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	15.2% 13.7mg	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	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	Snacks, rice cakes, brown rice, buckwheat, unsalted	Recommended Dietary Allowance
Calcium	1% 10mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	6.56% 0.059mg	42.2% 0.38mg	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	14.3% 1.14mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	4.96% 0.11mg	269% 6.18mg	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	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	8.8% 299mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	30% 16.4μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	2.55% 95g	0.16% 5.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.