Comparing Nutrients in 14 ounces Cooked Ripe Red Tomatoes VS Puff pastry, frozen, ready-to-bake

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Puff pastry, frozen, ready-to-bake	5%	62%	33%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	75.4% 2187kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	156% 151g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	120% 38.3g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	61.8% 0.99g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	108% 18.4g	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	138% 179g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	4.05% 2.94g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	51.7% 29g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Puff pastry, frozen, ready-to-bake	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	132% 1.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	86.4% 1.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	6.4% 0.083mg	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	77.4% 310μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15% 2.22mg	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	53.2% 64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	50.3% 0.45mg	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	127% 10mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	84.2% 1.94mg	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	34% 238mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	7.12% 242mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	175% 96μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	66% 988mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	10% 374g	0.91% 33.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Puff pastry, frozen, ready-to-bake per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Ripe Red Tomatoes versus 14 oz of Puff pastry, frozen, ready-to-bake to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Ripe Red Tomatoes vs Puff pastry, frozen, ready-to-bake:

• 14 ounces of Cooked Ripe Red Tomatoes have more Vitamin A, more Vitamin B5, 3.8 times more Vitamin B6 and more Vitamin C than Puff pastry, frozen, ready-to-bake.
• While 14 oz of Puff pastry, frozen, ready-to-bake contain 11.1 times more Vitamin B1, 12.9 times more Vitamin B2, 7.8 times more Vitamin B3, 6 times more Vitamin B9 and 5.8 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Puff pastry, frozen, ready-to-bake provide similar amounts of Vitamin E per 14 ounces.
• 14 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 14 ounces of Puff pastry, frozen, ready-to-bake have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6 and Vitamin C
• Both Cooked Ripe Red Tomatoes as well as Puff pastry, frozen, ready-to-bake have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Cooked Ripe Red Tomatoes vs Puff pastry, frozen, ready-to-bake:

• 14 ounces of Cooked Ripe Red Tomatoes have 3.6 times more Potassium and 11.1 times more Water than Puff pastry, frozen, ready-to-bake.
• While 14 oz of Puff pastry, frozen, ready-to-bake contain 1.5 times more Copper, 3.8 times more Iron, 1.8 times more Magnesium, 4.6 times more Manganese, 2.1 times more Phosphorus, 48.4 times more Selenium, 22.6 times more Sodium and 3.8 times more Zinc than Cooked Ripe Red Tomatoes.
• 14 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Selenium and Zinc
• 14 ounces of Puff pastry, frozen, ready-to-bake lack sufficient amounts of Potassium
• Both Cooked Ripe Red Tomatoes as well as Puff pastry, frozen, ready-to-bake lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Ripe Red Tomatoes have 3.4 times more Sugars than Puff pastry, frozen, ready-to-bake.
• While 14 oz of Puff pastry, frozen, ready-to-bake contain 30.6 times more Energy, 346.4 times more Fat, 642.9 times more Saturated Fat, 124.5 times more Omega 3, 110.6 times more Omega 6, 11.2 times more Carbohydrate, 2.1 times more Fiber and 7.7 times more Protein than Cooked Ripe Red Tomatoes.
• 14 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein