Comparing Nutrients in 14 ounces Puddings, vanilla, ready-to-eat VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Puddings, vanilla, ready-to-eat	4%	26%	70%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Puddings, vanilla, ready-to-eat	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	17.8% 516kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	12.6% 4.03g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.7g	19% 24.6g	130g per day for Men 19-50 years
Sugars	93% 67.4g	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	0% 0g	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	% 0g	% 6.47g	g per day for Men 19-50 years
Sucrose	% 60.3g	% 0.079g	g per day for Men 19-50 years
Fiber	0% 0g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	10.3% 5.75g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Puddings, vanilla, ready-to-eat	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.075mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.7% 0.28mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.4% 0.23mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	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	2% 7.94μg	4.96% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	25% 0.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.88% 0.79mg	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	7.94% 1.2mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, vanilla, ready-to-eat	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	19.4% 194mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	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	4.47% 0.36mg	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	1.9% 0.044mg	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	23.2% 163mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	24% 822mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	45.5% 683mg	58.5% 877mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	7.7% 284g	9.8% 363g	3700g per day for Men 19-50 years

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

• Puddings, vanilla, ready-to-eat have 2 times more Vitamin B2, 1.3 times more Vitamin B5 and more Vitamin B12 than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 4.5 times more Vitamin A, 2.4 times more Vitamin B1, 12.5 times more Vitamin B3, 2.5 times more Vitamin B9, 39.5 times more Vitamin C, 2.8 times more Vitamin E and 4 times more Vitamin K than Puddings, vanilla, ready-to-eat.
• Both Puddings, vanilla, ready-to-eat and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin B6 per 14 oz.
• Both Puddings, vanilla, ready-to-eat as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Puddings, vanilla, ready-to-eat vs Stewed Canned Tomatoes:

• Puddings, vanilla, ready-to-eat have 1.4 times more Calcium and 2.1 times more Phosphorus than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 6.2 times more Copper, 14.8 times more Iron, 3 times more Magnesium, 5.4 times more Manganese, 3.2 times more Potassium, more Selenium, 1.3 times more Sodium and 1.3 times more Water than Puddings, vanilla, ready-to-eat.
• Both Puddings, vanilla, ready-to-eat and Stewed Canned Ripe Red Tomatoes have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Puddings, vanilla, ready-to-eat have 5 times more Energy, 19.9 times more Fat, 39.1 times more Saturated Fat, 3.7 times more Carbohydrate, 4.8 times more Sugars and 1.6 times more Protein than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain more Fructose and more Fiber than Puddings, vanilla, ready-to-eat.
• Both Puddings, vanilla, ready-to-eat as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.