Comparing Nutrients in 14 ounces Puddings, chocolate, ready-to-eat VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, ready-to-eat	6%	29%	65%
Tomatoes	17%	9%	74%

Macro Nutrients

	Puddings, chocolate, ready-to-eat	Tomatoes	Recommended Dietary Allowance
Energy	19.4% 564kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.3g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	15.7% 5g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.3% 91g	12% 15.4g	130g per day for Men 19-50 years
Sugars	94% 68g	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	0% 0g	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	% 0g	% 4.96g	g per day for Men 19-50 years
Sucrose	% 61.5g	% 0g	g per day for Men 19-50 years
Fiber	0% 0g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	15% 8.3g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat	Tomatoes	Recommended Dietary Allowance
Vitamin A	6.17% 55.6μg	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.05% 0.49mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	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	2.98% 12μg	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	15% 0.36μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.32% 1.2mg	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	8.2% 1.23mg	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat	Tomatoes	Recommended Dietary Allowance
Calcium	20.2% 202mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	40.6% 0.37mg	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	63% 5.04mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	20.4% 0.47mg	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	31.8% 222mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	40.2% 603mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	7.45% 276g	10% 375g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Puddings, chocolate, ready-to-eat vs Tomatoes:

• Puddings, chocolate, ready-to-eat have 3.8 times more Vitamin B2, 2.7 times more Vitamin B5 and more Vitamin B12 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3 times more Vitamin A, 1.5 times more Vitamin B1, 4.8 times more Vitamin B3, 4.4 times more Vitamin B6, 5 times more Vitamin B9, 45.7 times more Vitamin C, 1.7 times more Vitamin E and 13.2 times more Vitamin K than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Puddings, chocolate, ready-to-eat vs Tomatoes:

• Puddings, chocolate, ready-to-eat have 5.1 times more Calcium, 1.6 times more Copper, 4.7 times more Iron, 1.6 times more Magnesium, 2.3 times more Phosphorus, 30.4 times more Sodium and 2 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Potassium and 1.4 times more Water than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat and Raw Ripe Red Tomatoes have similar amounts of Manganese per 14 oz.
• Both Puddings, chocolate, ready-to-eat as well as Raw Ripe Red Tomatoes have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Puddings, chocolate, ready-to-eat have 7.9 times more Energy, 23 times more Fat, 45.1 times more Saturated Fat, 5.9 times more Carbohydrate, 6.5 times more Sugars and 2.4 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Fructose and more Fiber than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat as well as Raw Ripe Red Tomatoes have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.