Comparing Nutrients in 14 ounces Prepared Yellow Mustard VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Prepared Yellow Mustard	22%	44%	34%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Prepared Yellow Mustard	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	8.2% 238kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.3g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	2.65% 0.85g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	93% 1.5g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	8.47% 1.44g	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	17.8% 23g	12.2% 16g	130g per day for Men 19-50 years
Sugars	5.04% 3.65g	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	1.26% 0.91g	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	% 1.87g	% 4.7g	g per day for Men 19-50 years
Sucrose	% 0.83g	% 0g	g per day for Men 19-50 years
Fiber	41.8% 16g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	26.5% 15g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Prepared Yellow Mustard	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.5% 0.7mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	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	6.95% 27.8μg	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	1.32% 1.2mg	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	9.53% 1.43mg	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Yellow Mustard	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	25% 250mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	33% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.15% 5.95μg	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	80% 6.4mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	73% 1.67mg	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	61.2% 429mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	17.7% 603mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	242% 133μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	292% 4382mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	9% 332g	10% 374g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Prepared Yellow Mustard vs Cooked Ripe Red Tomatoes:

• Prepared Yellow Mustard has 4.9 times more Vitamin B1, 3.2 times more Vitamin B2 and 2 times more Vitamin B5 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 4.8 times more Vitamin A, 1.9 times more Vitamin B9, 76 times more Vitamin C, 1.6 times more Vitamin E and 2 times more Vitamin K than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B3 and Vitamin B6 per 14 oz.
• Both Prepared Yellow Mustard 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 Prepared Yellow Mustard vs Cooked Ripe Red Tomatoes:

• Prepared Yellow Mustard has 5.7 times more Calcium, 2.4 times more Iron, 5.3 times more Magnesium, 4 times more Manganese, 3.9 times more Phosphorus, 67 times more Selenium, 100.4 times more Sodium and 4.6 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.4 times more Potassium than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard and Cooked Ripe Red Tomatoes have similar amounts of Copper and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Prepared Yellow Mustard has 3.3 times more Energy, 30.4 times more Fat, 187 times more Omega 3, 8.6 times more Omega 6, 1.5 times more Carbohydrate, 5.7 times more Fiber and 3.9 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.7 times more Sugars and 5.7 times more Fructose than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.