Comparing Nutrients in 14 ounces Cooked Ripe Red Tomatoes VS Prepared Yellow Mustard

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Prepared Yellow Mustard	22%	44%	34%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Prepared Yellow Mustard	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	8.2% 238kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	2.65% 0.85g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	93% 1.5g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	8.47% 1.44g	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	17.8% 23g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	5.04% 3.65g	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	1.26% 0.91g	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	% 1.87g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.83g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	41.8% 16g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Prepared Yellow Mustard	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	58.5% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	21.4% 0.28mg	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	6.95% 27.8μg	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	1.32% 1.2mg	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	9.53% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Prepared Yellow Mustard	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	32.6% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.15% 5.95μg	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	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	73% 1.67mg	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	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	17.7% 603mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	242% 133μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	292% 4382mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	10% 374g	9% 332g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Ripe Red Tomatoes vs Prepared Yellow Mustard:

• Cooked Ripe Red Tomatoes have 4.8 times more Vitamin A, 1.9 times more Vitamin B9, 76 times more Vitamin C, 1.6 times more Vitamin E and 2 times more Vitamin K than Prepared Yellow Mustard.
• While Prepared Yellow Mustard contains 4.9 times more Vitamin B1, 3.2 times more Vitamin B2 and 2 times more Vitamin B5 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Prepared Yellow Mustard have similar amounts of Vitamin B3 and Vitamin B6 per 14 oz.
• Both Cooked Ripe Red Tomatoes as well as Prepared Yellow Mustard have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Ripe Red Tomatoes vs Prepared Yellow Mustard:

• Cooked Ripe Red Tomatoes have 1.4 times more Potassium than Prepared Yellow Mustard.
• While Prepared Yellow Mustard contains 5.7 times more Calcium, 2.4 times more Iron, 5.3 times more Magnesium, 4 times more Manganese, 3.9 times more Phosphorus, 67 times more Selenium, 100.4 times more Sodium and 4.6 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Prepared Yellow Mustard have similar amounts of Copper and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Ripe Red Tomatoes have 2.7 times more Sugars and 5.7 times more Fructose than Prepared Yellow Mustard.
• While Prepared Yellow Mustard contains 3.3 times more Energy, 30.4 times more Fat, 187 times more Omega 3, 8.6 times more Omega 6, 1.5 times more Carbohydrate, 5.7 times more Fiber and 3.9 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Prepared Yellow Mustard have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.