Comparing Nutrients in 14 ounces Cooked Ripe Red Tomatoes VS Puddings, vanilla, ready-to-eat, fat free

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Puddings, vanilla, ready-to-eat, fat free	9%	0%	91%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Puddings, vanilla, ready-to-eat, fat free	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	12% 353kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	0% 0g	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	61.5% 80g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	82.8% 60g	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	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Puddings, vanilla, ready-to-eat, fat free	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	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	1.3% 0.21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	5.8% 0.075mg	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	2.98% 12μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	34.7% 0.83μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15% 2.22mg	0% 0mg	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	Puddings, vanilla, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	5.73% 0.052mg	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	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	0.69% 0.016mg	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	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	12.6% 429mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	12.3% 6.75μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	50.5% 758mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	10% 374g	8.25% 305g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Ripe Red Tomatoes vs Puddings, vanilla, ready-to-eat, fat free:

• Cooked Ripe Red Tomatoes have 24 times more Vitamin A, 1.6 times more Vitamin B1, 10.2 times more Vitamin B3, 4.2 times more Vitamin B6, 4.3 times more Vitamin B9, 19 times more Vitamin C, more Vitamin E and more Vitamin K than Puddings, vanilla, ready-to-eat, fat free.
• While Puddings, vanilla, ready-to-eat, fat free contain 4 times more Vitamin B2, 1.5 times more Vitamin B5 and more Vitamin B12 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Puddings, vanilla, ready-to-eat, fat free have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Ripe Red Tomatoes vs Puddings, vanilla, ready-to-eat, fat free:

• Cooked Ripe Red Tomatoes have 5.8 times more Copper, 1.9 times more Iron, 1.3 times more Magnesium, 26.3 times more Manganese, 2 times more Potassium and 1.2 times more Water than Puddings, vanilla, ready-to-eat, fat free.
• While Puddings, vanilla, ready-to-eat, fat free contain 3.6 times more Calcium, 1.9 times more Phosphorus, 3.4 times more Selenium, 17.4 times more Sodium and 1.6 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 14 ounces:

• Cooked Ripe Red Tomatoes have more Fiber than Puddings, vanilla, ready-to-eat, fat free.
• While Puddings, vanilla, ready-to-eat, fat free contain 4.9 times more Energy, 5 times more Carbohydrate, 6.1 times more Sugars and 2.1 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Puddings, vanilla, ready-to-eat, fat free have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.