Comparing Nutrients in 14 ounces Puddings, rice, dry mix VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Puddings, rice, dry mix	3%	0%	97%
Tomatoes	17%	9%	74%

Macro Nutrients

	Puddings, rice, dry mix	Tomatoes	Recommended Dietary Allowance
Energy	51.5% 1492kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	NA	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	NA	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	NA	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	278% 362g	12% 15.4g	130g per day for Men 19-50 years
Sugars	NA	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	7.3% 2.78g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	19% 10.7g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Puddings, rice, dry mix	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	82% 0.98mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.66% 0.048mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.57% 0.43mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.97% 0.052mg	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	0.99% 3.97μg	15% 59.5μg	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	0% 0mg	60.4% 54.4mg	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	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, rice, dry mix	Tomatoes	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	27.3% 0.25mg	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% 7.1mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	51.8% 1.2mg	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	22% 155mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	0.58% 20mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	97% 1453mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.51% 19g	10% 375g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Puddings, rice, dry mix vs Tomatoes:

• Puddings, rice, dry mix have 6.7 times more Vitamin B1, 3.4 times more Vitamin B3 and 1.2 times more Vitamin B5 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, 1.6 times more Vitamin B2, 6.2 times more Vitamin B6, 15 times more Vitamin B9 and more Vitamin C than Puddings, rice, dry mix.
• Both Puddings, rice, dry mix as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Puddings, rice, dry mix vs Tomatoes:

• Puddings, rice, dry mix have 1.4 times more Calcium, 6.6 times more Iron, 2.6 times more Manganese, 1.6 times more Phosphorus, 73.2 times more Sodium and 1.8 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.4 times more Magnesium, 47.4 times more Potassium and 19.7 times more Water than Puddings, rice, dry mix.
• Both Puddings, rice, dry mix and Raw Ripe Red Tomatoes have similar amounts of Copper per 14 oz.
• Both Puddings, rice, dry mix as well as Raw Ripe Red Tomatoes have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Puddings, rice, dry mix have 20.9 times more Energy, 23.4 times more Carbohydrate and 3.1 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.7 times more Fiber than Puddings, rice, dry mix.
• Both Puddings, rice, dry mix as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.