Comparing Nutrients in 14 ounces Cooked Ripe Red Tomatoes VS Puddings, vanilla, dry mix, instant

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Puddings, vanilla, dry mix, instant	0%	1%	99%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Puddings, vanilla, dry mix, instant	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	51.6% 1496kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	5.36% 1.7g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	0.21% 0.036g	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	284% 369g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	509% 369g	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, vanilla, dry mix, instant	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	0.66% 0.008mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	0.15% 0.024mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	2.06% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	0.61% 0.008mg	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	3.3% 0.079μg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Puddings, vanilla, dry mix, instant	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	41% 0.37mg	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	0.5% 0.04mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	0% 0mg	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	400% 2798mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	1.4% 47.6mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	370% 5557mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	10% 374g	0.28% 10.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Ripe Red Tomatoes vs Puddings, vanilla, dry mix, instant:

• Cooked Ripe Red Tomatoes have 24 times more Vitamin A, 18 times more Vitamin B1, 88.7 times more Vitamin B3, 5 times more Vitamin B5, 39.5 times more Vitamin B6, more Vitamin B9, more Vitamin C, 28 times more Vitamin E and 28 times more Vitamin K than Puddings, vanilla, dry mix, instant.
• While Puddings, vanilla, dry mix, instant contain 1.3 times more Vitamin B2 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Puddings, vanilla, dry mix, instant have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Ripe Red Tomatoes vs Puddings, vanilla, dry mix, instant:

• Cooked Ripe Red Tomatoes have 68 times more Iron, 9 times more Magnesium, more Manganese, 18.2 times more Potassium, 2.3 times more Zinc and 36.3 times more Water than Puddings, vanilla, dry mix, instant.
• While Puddings, vanilla, dry mix, instant contain 25.2 times more Phosphorus, 1.4 times more Selenium and 127.3 times more Sodium than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Puddings, vanilla, dry mix, instant have similar amounts of Calcium and Copper per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Ripe Red Tomatoes have more Fiber and more Protein than Puddings, vanilla, dry mix, instant.
• While Puddings, vanilla, dry mix, instant contain 20.9 times more Energy, 28.8 times more Saturated Fat, 23.2 times more Carbohydrate and 37.3 times more Sugars than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Puddings, vanilla, dry mix, instant have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.