Comparing Nutrients in 100 calories Cooked Ripe Red Tomatoes VS Puddings, vanilla, dry mix, instant

Weight per 100 calories

• Cooked Ripe Red Tomatoes: 556g
• Puddings, vanilla, dry mix, instant: 26.5g

Puddings, vanilla, dry mix, instant have 20.9 times more energy per unit of mass than Cooked Ripe Red Tomatoes, which is high in comparison to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - Cooked Ripe Red Tomatoes or Puddings, vanilla, dry mix, instant?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Puddings, vanilla, dry mix, instant	0%	1%	99%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Puddings, vanilla, dry mix, instant	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.61g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	0.017% 0g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	0.014% 0.002g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22.3g	19% 24.6g	130g per day for Men 19-50 years
Sugars	19% 14g	34% 24.6g	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	10% 7.28g	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	% 6.56g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	10.2% 3.9g	0% 0g	38g per day for Men 19-50 years
Protein	9.42% 5.28g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Puddings, vanilla, dry mix, instant	Recommended Dietary Allowance
Vitamin A	15% 133μg	0.029% 0.27μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	0.044% 0.001mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.4% 0.12mg	0.57% 0.007mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.96mg	0.01% 0.002mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.72mg	0.14% 0.007mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.8% 0.44mg	0.041% 0.001mg	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	18% 72.2μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.22% 0.005μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	141% 127mg	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	20.7% 3.1mg	0.035% 0.005mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.6μg	0.022% 0.027μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Puddings, vanilla, dry mix, instant	Recommended Dietary Allowance
Calcium	6.1% 61mg	0.32% 3.2mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	2.74% 0.025mg	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	47.2% 3.78mg	0.033% 0.003mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	0.063% 0.27mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	0% 0mg	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	22.2% 156mg	26.7% 187mg	700mg per day for Men 19-50 years
Potassium	35.6% 1211mg	0.094% 3.2mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	0.34% 0.19μg	55μg per day for Men 19-50 years
Sodium	4.07% 61mg	24.8% 371mg	1500mg per day for Men 19-50 years
Zinc	7.07% 0.78mg	0.14% 0.016mg	11mg per day for Men 19-50 years
Water	14% 524g	0.019% 0.69g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cooked Ripe Red Tomatoes vs Puddings, vanilla, dry mix, instant:

• Cooked Ripe Red Tomatoes have 502.7 times more Vitamin A, 377 times more Vitamin B1, 16.5 times more Vitamin B2, 1857.1 times more Vitamin B3, 103.9 times more Vitamin B5, 827.3 times more Vitamin B6, more Vitamin B9, more Vitamin C, 586.4 times more Vitamin E and 586.4 times more Vitamin K than Puddings, vanilla, dry mix, instant.
• Both Cooked Ripe Red Tomatoes as well as Puddings, vanilla, dry mix, instant have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cooked Ripe Red Tomatoes vs Puddings, vanilla, dry mix, instant:

• Cooked Ripe Red Tomatoes have 19.2 times more Calcium, 16.9 times more Copper, 1424.2 times more Iron, 188.5 times more Magnesium, more Manganese, 380.5 times more Potassium, 15 times more Selenium, 48.9 times more Zinc and 760 times more Water than Puddings, vanilla, dry mix, instant.
• While Puddings, vanilla, dry mix, instant contain 6.1 times more Sodium than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Puddings, vanilla, dry mix, instant have similar amounts of Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cooked Ripe Red Tomatoes have 97.7 times more Omega 6, more Fiber and more Protein than Puddings, vanilla, dry mix, instant.
• While Puddings, vanilla, dry mix, instant contain 1.8 times more Sugars than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Puddings, vanilla, dry mix, instant have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Cooked Ripe Red Tomatoes as well as Puddings, vanilla, dry mix, instant have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.