Comparing Nutrients in 14 ounces Cake, gingerbread, dry mix VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cake, gingerbread, dry mix	4%	28%	68%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Cake, gingerbread, dry mix	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	60% 1734kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	56.5% 54.8g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	43% 13.7g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	22.6% 0.36g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	39% 6.65g	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	228% 296g	12.2% 16g	130g per day for Men 19-50 years
Sugars	255% 185g	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	17.8% 6.75g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	31% 17.5g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Cake, gingerbread, dry mix	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	112% 1.35mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.3% 10mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	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	50.6% 202μg	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	0.88% 0.79mg	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	5.3% 0.79mg	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, gingerbread, dry mix	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	37.3% 373mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	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	233% 18.7mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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	128% 897mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	40% 1353mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	174% 2608mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	10% 374g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cake, gingerbread, dry mix vs Cooked Ripe Red Tomatoes:

• Cake, gingerbread, dry mix has 9.4 times more Vitamin B1, 10.9 times more Vitamin B2, 4.8 times more Vitamin B3, 1.8 times more Vitamin B5, 3.9 times more Vitamin B9 and 2.3 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A, 1.9 times more Vitamin B6, 114 times more Vitamin C and 2.8 times more Vitamin E than Cake, gingerbread, dry mix.
• Both Cake, gingerbread, dry mix 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 Cake, gingerbread, dry mix vs Cooked Ripe Red Tomatoes:

• Cake, gingerbread, dry mix has 8.5 times more Calcium, 3.3 times more Copper, 6.9 times more Iron, 2.3 times more Magnesium, 5.3 times more Manganese, 8.1 times more Phosphorus, 1.6 times more Potassium, 4.2 times more Selenium, 59.7 times more Sodium and 2.6 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 21.4 times more Water than Cake, gingerbread, dry mix.

Comparison of macro-nutrients per 14 ounces:

• Cake, gingerbread, dry mix has 24.3 times more Energy, 125.5 times more Fat, 230.7 times more Saturated Fat, 45.5 times more Omega 3, 39.9 times more Omega 6, 18.6 times more Carbohydrate, 18.7 times more Sugars, 2.4 times more Fiber and 4.6 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cake, gingerbread, dry mix as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.