Comparing Nutrients in 14 ounces Puddings, tapioca, ready-to-eat VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, ready-to-eat	6%	27%	67%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Puddings, tapioca, ready-to-eat	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	17.8% 516kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.4g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.2% 86g	12.2% 16g	130g per day for Men 19-50 years
Sugars	81.6% 59g	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	0% 0g	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	% 0g	% 4.7g	g per day for Men 19-50 years
Sucrose	% 50g	% 0g	g per day for Men 19-50 years
Fiber	0% 0g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	14% 7.74g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, ready-to-eat	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	7.94% 0.095mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.6% 0.38mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.6% 0.26mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	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	2.98% 12μg	13% 51.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	34.7% 0.83μg	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	3.97% 0.6mg	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, ready-to-eat	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	28% 282mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	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	5.46% 0.44mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	1.9% 0.044mg	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	34% 238mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	38.4% 575mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	7.7% 285g	10% 374g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Puddings, tapioca, ready-to-eat vs Cooked Ripe Red Tomatoes:

• Puddings, tapioca, ready-to-eat have 4.4 times more Vitamin B2, 1.8 times more Vitamin B5 and more Vitamin B12 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A, 1.5 times more Vitamin B1, 8.2 times more Vitamin B3, 3.3 times more Vitamin B6, 4.3 times more Vitamin B9, 76 times more Vitamin C, 3.7 times more Vitamin E and 7 times more Vitamin K than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Puddings, tapioca, ready-to-eat vs Cooked Ripe Red Tomatoes:

• Puddings, tapioca, ready-to-eat have 6.5 times more Calcium, 2.1 times more Phosphorus, 13.2 times more Sodium and 1.6 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 4.2 times more Copper, 6.2 times more Iron, 1.5 times more Magnesium, 9.5 times more Manganese, 2.4 times more Potassium and 1.3 times more Water than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat as well as Cooked Ripe Red Tomatoes have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Puddings, tapioca, ready-to-eat have 7.2 times more Energy, 35.3 times more Fat, 64.1 times more Saturated Fat, 5.4 times more Carbohydrate, 6 times more Sugars and 2.1 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Fructose and more Fiber than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat as well as Cooked Ripe Red Tomatoes have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.