Comparing Nutrients in 14 ounces Popovers, dry mix, enriched VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Popovers, dry mix, enriched	11%	11%	78%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Popovers, dry mix, enriched	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	50.8% 1472kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	17.6% 17g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	12% 3.9g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	9.67% 0.15g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	18.3% 3.1g	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	217% 282g	12.2% 16g	130g per day for Men 19-50 years
Sugars	NA	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	NA	7.3% 2.78g	38g per day for Men 19-50 years
Protein	73.7% 41.3g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Popovers, dry mix, enriched	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	142% 1.7mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.58mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.8% 13.4mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	144% 575μg	13% 51.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	13.2% 0.32μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	101% 90mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popovers, dry mix, enriched	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	12.7% 127mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	75.4% 0.68mg	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	147% 11.8mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	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	56.7% 397mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	271% 149μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	240% 3596mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	1.26% 46.4g	10% 374g	3700g per day for Men 19-50 years

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

• Popovers, dry mix, enriched have 11.9 times more Vitamin B1, 6.7 times more Vitamin B2, 6.3 times more Vitamin B3, 3.7 times more Vitamin B5, 11.2 times more Vitamin B9 and more Vitamin B12 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A, 1.9 times more Vitamin B6 and 228 times more Vitamin C than Popovers, dry mix, enriched.

Comparing minerals per 14 ounces for Popovers, dry mix, enriched vs Cooked Ripe Red Tomatoes:

• Popovers, dry mix, enriched have 2.9 times more Calcium, 2.3 times more Copper, 4.4 times more Iron, 2.8 times more Magnesium, 7.1 times more Manganese, 3.6 times more Phosphorus, 75.2 times more Selenium, 82.4 times more Sodium and 6.3 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.2 times more Potassium and 8.1 times more Water than Popovers, dry mix, enriched.

Comparison of macro-nutrients per 14 ounces:

• Popovers, dry mix, enriched have 20.6 times more Energy, 39.1 times more Fat, 65.5 times more Saturated Fat, 19.5 times more Omega 3, 18.7 times more Omega 6, 17.7 times more Carbohydrate and 10.9 times more Protein than Cooked Ripe Red Tomatoes.
• Both Popovers, dry mix, enriched as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.