Comparing Nutrients in 14 ounces Meatless Luncheon Slices VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Meatless Luncheon Slices	38%	53%	9%
Tomatoes	17%	9%	74%

Macro Nutrients

	Meatless Luncheon Slices	Tomatoes	Recommended Dietary Allowance
Energy	26% 750kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	45.5% 44g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	16.6% 5.3g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	121% 1.94g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	91% 15.5g	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	12% 15.4g	130g per day for Men 19-50 years
Sugars	12% 8.8g	14.4% 10.4g	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	7.5% 5.44g	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	% 4.96g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	126% 70.6g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Meatless Luncheon Slices	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1323% 16mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	276% 44mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	271% 3.53mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.2% 1.86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	99% 397μg	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	661% 16μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	60.4% 54.4mg	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	79.4% 12mg	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Meatless Luncheon Slices	Tomatoes	Recommended Dietary Allowance
Calcium	16.3% 163mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	400% 3.6mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.23% 9.13μg	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	89.3% 7.14mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	NA	19.7% 0.45mg	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	251% 1754mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	23.3% 794mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	53.4% 29.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	188% 2822mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	57.7% 6.35mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	6.97% 258g	10% 375g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Meatless Luncheon Slices vs Tomatoes:

• Meatless Luncheon Slices have 108.1 times more Vitamin B1, 15.9 times more Vitamin B2, 18.7 times more Vitamin B3, 11.1 times more Vitamin B6, 6.7 times more Vitamin B9, more Vitamin B12 and 5.6 times more Vitamin E than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, more Vitamin C and more Vitamin K than Meatless Luncheon Slices.
• Both Meatless Luncheon Slices as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Meatless Luncheon Slices vs Tomatoes:

• Meatless Luncheon Slices have 4.1 times more Calcium, 15.4 times more Copper, 6.7 times more Iron, 2.1 times more Magnesium, 18.4 times more Phosphorus, more Selenium, 142.2 times more Sodium and 9.4 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.5 times more Water than Meatless Luncheon Slices.
• Both Meatless Luncheon Slices and Raw Ripe Red Tomatoes have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Meatless Luncheon Slices have 10.5 times more Energy, 55.6 times more Fat, 47.8 times more Saturated Fat, 163 times more Omega 3, 48.7 times more Omega 6 and 20.2 times more Protein than Raw Ripe Red Tomatoes.
• Both Meatless Luncheon Slices and Raw Ripe Red Tomatoes have similar amounts of Carbohydrate, Sugars and Fiber per 14 oz.
• Both Meatless Luncheon Slices as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.