Comparing Nutrients in 14 ounces Cooked Ripe Red Tomatoes VS Frostings, chocolate, creamy, ready-to-eat

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Frostings, chocolate, creamy, ready-to-eat	1%	38%	61%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Frostings, chocolate, creamy, ready-to-eat	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	54.3% 1576kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	72% 70g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	68.5% 22g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	49.7% 8.45g	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	193% 251g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	316% 229g	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	9.4% 3.57g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	7.8% 4.37g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Frostings, chocolate, creamy, ready-to-eat	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	4.3% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	5.2% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	2.95% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	2.22% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	1.53% 0.02mg	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	0.99% 3.97μg	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	101% 90mg	0% 0mg	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	15% 2.22mg	41.3% 6.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Frostings, chocolate, creamy, ready-to-eat	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	88% 0.79mg	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	70.4% 5.64mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	41.4% 0.95mg	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	44.8% 314mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	48.4% 726mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	10% 374g	1.82% 67.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Ripe Red Tomatoes vs Frostings, chocolate, creamy, ready-to-eat:

• Cooked Ripe Red Tomatoes have more Vitamin A, 2.8 times more Vitamin B1, 1.3 times more Vitamin B2, 4.5 times more Vitamin B3, 4.6 times more Vitamin B5, 15.8 times more Vitamin B6, 13 times more Vitamin B9, more Vitamin C and more Vitamin K than Frostings, chocolate, creamy, ready-to-eat.
• While Frostings, chocolate, creamy, ready-to-eat contain 2.8 times more Vitamin E than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Frostings, chocolate, creamy, ready-to-eat have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Ripe Red Tomatoes vs Frostings, chocolate, creamy, ready-to-eat:

• Cooked Ripe Red Tomatoes have 1.4 times more Calcium and 5.5 times more Water than Frostings, chocolate, creamy, ready-to-eat.
• While Frostings, chocolate, creamy, ready-to-eat contain 2.7 times more Copper, 2.1 times more Iron, 2.3 times more Magnesium, 2.3 times more Manganese, 2.8 times more Phosphorus, 1.6 times more Selenium, 16.6 times more Sodium and 2.1 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Frostings, chocolate, creamy, ready-to-eat have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frostings, chocolate, creamy, ready-to-eat contain 22.1 times more Energy, 160 times more Fat, 368.4 times more Saturated Fat, 48 times more Omega 3, 50.7 times more Omega 6, 15.8 times more Carbohydrate, 23.2 times more Sugars and 1.3 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Frostings, chocolate, creamy, ready-to-eat have similar amounts of Protein per 14 oz.
• Both Cooked Ripe Red Tomatoes as well as Frostings, chocolate, creamy, ready-to-eat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.