Comparing Nutrients in 14 ounces Puddings, all flavors except chocolate, low calorie, instant, dry mix VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Puddings, all flavors except chocolate, low calorie, instant, dry mix	1%	2%	97%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	48% 1389kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	9% 1.53g	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 336g	19% 24.6g	130g per day for Men 19-50 years
Sugars	4.93% 3.57g	19.3% 14g	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	10.3% 7.46g	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	% 6.47g	g per day for Men 19-50 years
Sucrose	NA	% 0.079g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	5.74% 3.2g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.35% 0.056mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.73% 0.19mg	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.53% 0.02mg	5.2% 0.067mg	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	0.99% 3.97μg	4.96% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.27% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	35% 31.4mg	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	2.1% 0.32mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	56.8% 568mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	49.4% 0.44mg	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	19% 1.5mg	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	7.08% 0.16mg	10% 0.23mg	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	1343% 9398mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	3.5% 119mg	24% 822mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	992% 14883mg	58.5% 877mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.73% 27g	9.8% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix vs Stewed Canned Tomatoes:

• Puddings, all flavors except chocolate, low calorie, instant, dry mix have more Vitamin B12 than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain more Vitamin A, 9.2 times more Vitamin B1, 1.7 times more Vitamin B2, 51 times more Vitamin B3, 2.4 times more Vitamin B5, 3.4 times more Vitamin B6, 5 times more Vitamin B9, more Vitamin C, 10.4 times more Vitamin E and 1.4 times more Vitamin K than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• Both Puddings, all flavors except chocolate, low calorie, instant, dry mix as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Puddings, all flavors except chocolate, low calorie, instant, dry mix vs Stewed Canned Tomatoes:

• Puddings, all flavors except chocolate, low calorie, instant, dry mix have 4.2 times more Calcium, 118.4 times more Phosphorus, 1.3 times more Selenium and 17 times more Sodium than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 2.9 times more Copper, 3.5 times more Iron, 2.4 times more Magnesium, 1.4 times more Manganese, 6.9 times more Potassium, 1.7 times more Zinc and 13.4 times more Water than Puddings, all flavors except chocolate, low calorie, instant, dry mix.

Comparison of macro-nutrients per 14 ounces:

• Puddings, all flavors except chocolate, low calorie, instant, dry mix have 13.5 times more Energy, 15.7 times more Omega 3, 5.2 times more Omega 6 and 13.7 times more Carbohydrate than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 3.9 times more Sugars than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• Both Puddings, all flavors except chocolate, low calorie, instant, dry mix and Stewed Canned Ripe Red Tomatoes have similar amounts of Fiber and Protein per 14 oz.
• Both Puddings, all flavors except chocolate, low calorie, instant, dry mix as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.