Comparing Nutrients in 14 ounces Instant Tea, Decaffeinated, Lemon, Diet VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Instant Tea, Decaffeinated, Lemon, Diet	4%	1%	95%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Instant Tea, Decaffeinated, Lemon, Diet	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	46.3% 1341kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	261% 339g	12.2% 16g	130g per day for Men 19-50 years
Sugars	10.3% 7.46g	13.6% 9.9g	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	NA	7.17% 5.2g	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	NA	% 4.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	0% 0g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	23.4% 13g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Instant Tea, Decaffeinated, Lemon, Diet	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.33mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.4mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	122% 6.1mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	24% 0.31mg	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	34.7% 139μg	13% 51.6μg	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	0% 0mg	101% 90mg	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	0% 0mg	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Instant Tea, Decaffeinated, Lemon, Diet	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	33% 0.3mg	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	440% 35.2mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	118% 496mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	5241% 121mg	18% 0.42mg	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	79.4% 556mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	300% 10192mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	109% 1635mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	32% 3.53mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.38% 14g	10% 374g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Instant Tea, Decaffeinated, Lemon, Diet vs Cooked Ripe Red Tomatoes:

• Instant Tea, Decaffeinated, Lemon, Diet has 15.2 times more Vitamin B2, 7.3 times more Vitamin B3, 11.9 times more Vitamin B5, 1.5 times more Vitamin B6 and 2.7 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A, more Vitamin B1, more Vitamin C, more Vitamin E and more Vitamin K than Instant Tea, Decaffeinated, Lemon, Diet.
• Both Instant Tea, Decaffeinated, Lemon, Diet as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Instant Tea, Decaffeinated, Lemon, Diet vs Cooked Ripe Red Tomatoes:

• Instant Tea, Decaffeinated, Lemon, Diet has 1.9 times more Calcium, 1.6 times more Copper, 13 times more Iron, 13.9 times more Magnesium, 289.2 times more Manganese, 5 times more Phosphorus, 11.8 times more Potassium, 3.6 times more Selenium, 37.5 times more Sodium and 6.4 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 27 times more Water than Instant Tea, Decaffeinated, Lemon, Diet.

Comparison of macro-nutrients per 14 ounces:

• Instant Tea, Decaffeinated, Lemon, Diet has 18.8 times more Energy, 21.3 times more Carbohydrate and 3.5 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.3 times more Sugars and more Fiber than Instant Tea, Decaffeinated, Lemon, Diet.
• Both Instant Tea, Decaffeinated, Lemon, Diet as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.