Comparing Nutrients in 14 ounces Cooked Ripe Red Tomatoes VS Cake, pudding-type, carrot, dry mix

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cake, pudding-type, carrot, dry mix	5%	21%	74%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cake, pudding-type, carrot, dry mix	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	56.8% 1647kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	40% 39g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	18.3% 5.84g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	63.3% 1g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	80.2% 13.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.2% 16g	242% 314g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	NA	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	7.17% 5.2g	NA	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	% 4.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.3% 2.78g	NA	38g per day for Men 19-50 years
Protein	6.73% 3.77g	36% 20.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cake, pudding-type, carrot, dry mix	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	42.8% 385μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	87.6% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	52% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	54.7% 8.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	23.3% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	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	13% 51.6μg	66.5% 266μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	6.6% 0.16μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	101% 90mg	5.3% 4.76mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15% 2.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cake, pudding-type, carrot, dry mix	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	68.3% 683mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	22% 0.2mg	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	33.7% 2.7mg	89.3% 7.14mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	91% 2.1mg	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	16% 111mg	140% 980mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	108% 59μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	150% 2250mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	10% 374g	0.39% 14.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Cake, pudding-type, carrot, dry mix per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Ripe Red Tomatoes versus 14 oz of Cake, pudding-type, carrot, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Ripe Red Tomatoes vs Cake, pudding-type, carrot, dry mix:

• 14 ounces of Cooked Ripe Red Tomatoes have 19 times more Vitamin C than Cake, pudding-type, carrot, dry mix.
• While 14 oz of Cake, pudding-type, carrot, dry mix contain 4 times more Vitamin A, 7.4 times more Vitamin B1, 7.7 times more Vitamin B2, 4.1 times more Vitamin B3, 2.3 times more Vitamin B5 and 5.2 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cake, pudding-type, carrot, dry mix provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 14 ounces of Cake, pudding-type, carrot, dry mix have insufficient amounts of Vitamin C
• Both Cooked Ripe Red Tomatoes as well as Cake, pudding-type, carrot, dry mix have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Cooked Ripe Red Tomatoes vs Cake, pudding-type, carrot, dry mix:

• 14 ounces of Cooked Ripe Red Tomatoes have 1.5 times more Copper, 1.3 times more Potassium and 26.2 times more Water than Cake, pudding-type, carrot, dry mix.
• While 14 oz of Cake, pudding-type, carrot, dry mix contain 15.6 times more Calcium, 2.6 times more Iron, 5 times more Manganese, 8.8 times more Phosphorus, 29.8 times more Selenium and 51.5 times more Sodium than Cooked Ripe Red Tomatoes.
• 14 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium and Selenium
• 14 ounces of Cake, pudding-type, carrot, dry mix lack sufficient amounts of Magnesium
• Both Cooked Ripe Red Tomatoes as well as Cake, pudding-type, carrot, dry mix lack sufficient amounts of Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cake, pudding-type, carrot, dry mix contain 23.1 times more Energy, 89.1 times more Fat, 98.1 times more Saturated Fat, 127.5 times more Omega 3, 81.8 times more Omega 6, 19.8 times more Carbohydrate and 5.4 times more Protein than Cooked Ripe Red Tomatoes.
• 14 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein