Comparing Nutrients in 14 ounces Cooked Ripe Red Tomatoes VS Puddings, banana, dry mix, instant, with added oil

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Puddings, banana, dry mix, instant, with added oil	0%	10%	90%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Puddings, banana, dry mix, instant, with added oil	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	53% 1532kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	18% 17.5g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	9.8% 3.14g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	46.5% 7.9g	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	272% 353g	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	0% 0g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Puddings, banana, dry mix, instant, with added oil	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	0.33% 0.004mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	0.92% 0.012mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	0.05% 0.008mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	0.48% 0.024mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	0.31% 0.004mg	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% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.65% 0.04μg	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	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	Puddings, banana, dry mix, instant, with added oil	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	9.26% 0.083mg	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	5.95% 0.48mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	1.73% 0.04mg	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	456% 3191mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	1.75% 59.5mg	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	397% 5949mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	10% 374g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Ripe Red Tomatoes vs Puddings, banana, dry mix, instant, with added oil:

• Cooked Ripe Red Tomatoes have more Vitamin A, 36 times more Vitamin B1, 7.3 times more Vitamin B2, 266 times more Vitamin B3, 21.5 times more Vitamin B5, 79 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, banana, dry mix, instant, with added oil.
• Both Cooked Ripe Red Tomatoes as well as Puddings, banana, dry mix, instant, with added oil have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Cooked Ripe Red Tomatoes vs Puddings, banana, dry mix, instant, with added oil:

• Cooked Ripe Red Tomatoes have 1.8 times more Calcium, 3.6 times more Copper, 5.7 times more Iron, 4.5 times more Magnesium, 10.5 times more Manganese, 14.5 times more Potassium, 3.5 times more Zinc and 33.7 times more Water than Puddings, banana, dry mix, instant, with added oil.
• While Puddings, banana, dry mix, instant, with added oil contain 28.7 times more Phosphorus, 1.6 times more Selenium and 136.3 times more Sodium than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 14 ounces:

• Cooked Ripe Red Tomatoes have more Fiber and more Protein than Puddings, banana, dry mix, instant, with added oil.
• While Puddings, banana, dry mix, instant, with added oil contain 21.4 times more Energy, 40 times more Fat, 52.7 times more Saturated Fat, 60 times more Omega 3, 47.4 times more Omega 6 and 22.2 times more Carbohydrate than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Puddings, banana, dry mix, instant, with added oil have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.