Comparing Nutrients in 100 calories Tomatoes VS Puddings, tapioca, ready-to-eat, fat free

Weight per 100 calories

• Tomatoes: 556g
• Puddings, tapioca, ready-to-eat, fat free: 106g

Puddings, tapioca, ready-to-eat, fat free have 5.2 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is average in comparison to other foods. Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - Tomatoes or Puddings, tapioca, ready-to-eat, fat free?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Puddings, tapioca, ready-to-eat, fat free	6%	3%	91%

Macro Nutrients

	Tomatoes	Puddings, tapioca, ready-to-eat, fat free	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	1.04% 0.017g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	0.013% 0.002g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.37% 1.06mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	17.4% 22.7g	130g per day for Men 19-50 years
Sugars	20% 14.6g	21% 15g	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	10.5% 7.6g	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	% 6.94g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	17.5% 6.67g	0% 0g	38g per day for Men 19-50 years
Protein	8.73% 4.9g	2.74% 1.53g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Puddings, tapioca, ready-to-eat, fat free	Recommended Dietary Allowance
Vitamin A	26% 233μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	1.15% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	6.14% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.6% 3.3mg	0.67% 0.11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.9% 0.49mg	0.64% 0.032mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	1.64% 0.021mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	8.7% 2.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21% 83.3μg	0.53% 2.13μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	13.7% 0.33μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	84.6% 76mg	0.35% 0.32mg	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% 3mg	0.071% 0.011mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.6% 44μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Puddings, tapioca, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	5.53% 55.3mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	2.13% 0.019mg	0.9mg per day for Men 19-50 years
Fluoride	0.32% 12.8μg	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	18.8% 1.5mg	1.46% 0.12mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61mg	1.27% 5.3mg	420mg per day for Men 19-50 years
Manganese	27.5% 0.63mg	0.51% 0.012mg	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	19% 133mg	10% 70.2mg	700mg per day for Men 19-50 years
Potassium	38.7% 1317mg	2.2% 74.5mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	13.3% 199mg	1500mg per day for Men 19-50 years
Zinc	8.6% 0.94mg	1.64% 0.18mg	11mg per day for Men 19-50 years
Water	14% 525g	2.2% 81g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Tomatoes vs Puddings, tapioca, ready-to-eat, fat free:

• Raw Ripe Red Tomatoes have more Vitamin A, 14.9 times more Vitamin B1, 1.3 times more Vitamin B2, 30.7 times more Vitamin B3, 15.5 times more Vitamin B5, 20.9 times more Vitamin B6, 39.2 times more Vitamin B9, 238.5 times more Vitamin C, 282 times more Vitamin E and more Vitamin K than Puddings, tapioca, ready-to-eat, fat free.
• While Puddings, tapioca, ready-to-eat, fat free contain more Vitamin B12 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Puddings, tapioca, ready-to-eat, fat free have insufficient amounts of Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Tomatoes vs Puddings, tapioca, ready-to-eat, fat free:

• Raw Ripe Red Tomatoes have 17.1 times more Copper, 12.8 times more Iron, 11.5 times more Magnesium, 54.1 times more Manganese, 1.9 times more Phosphorus, 17.7 times more Potassium, 5.2 times more Zinc and 6.5 times more Water than Puddings, tapioca, ready-to-eat, fat free.
• While Puddings, tapioca, ready-to-eat, fat free contain 7.2 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Puddings, tapioca, ready-to-eat, fat free have similar amounts of Calcium per 100 kcal.
• Both Raw Ripe Red Tomatoes as well as Puddings, tapioca, ready-to-eat, fat free have insufficient amounts of Selenium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Ripe Red Tomatoes have 3 times more Fat, more Omega 3, 208.9 times more Omega 6, more Fiber and 3.2 times more Protein than Puddings, tapioca, ready-to-eat, fat free.
• Both Raw Ripe Red Tomatoes and Puddings, tapioca, ready-to-eat, fat free have similar amounts of Energy, Carbohydrate and Sugars per 100 kcal.
• Both Raw Ripe Red Tomatoes as well as Puddings, tapioca, ready-to-eat, fat free have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.