Comparing Nutrients in 14 ounces Cooked Ripe Red Tomatoes VS Cooked Rice Noodles

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cooked Rice Noodles	7%	2%	91%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cooked Rice Noodles	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	14.8% 429kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.29% 0.091g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	0.44% 0.075g	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	73.3% 95g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	0.16% 0.12g	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	10.4% 3.97g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cooked Rice Noodles	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	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	1.22% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	1.8% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	0.87% 0.044mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	1.83% 0.024mg	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	0.99% 3.97μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15% 2.22mg	0.79% 0.12mg	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	Cooked Rice Noodles	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	16.8% 0.15mg	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	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	19.7% 0.45mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	0.47% 16mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	32.5% 18μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	10% 374g	7.9% 293g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Ripe Red Tomatoes vs Cooked Rice Noodles:

• Cooked Ripe Red Tomatoes have more Vitamin A, 2 times more Vitamin B1, 5.5 times more Vitamin B2, 7.4 times more Vitamin B3, 11.7 times more Vitamin B5, 13.2 times more Vitamin B6, 13 times more Vitamin B9, more Vitamin C, 18.7 times more Vitamin E and more Vitamin K than Cooked Rice Noodles.
• Both Cooked Ripe Red Tomatoes as well as Cooked Rice Noodles have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Ripe Red Tomatoes vs Cooked Rice Noodles:

• Cooked Ripe Red Tomatoes have 2.8 times more Calcium, 2 times more Copper, 4.9 times more Iron, 3 times more Magnesium, 1.4 times more Phosphorus, 54.5 times more Potassium and 1.3 times more Water than Cooked Rice Noodles.
• While Cooked Rice Noodles contain 9 times more Selenium, 1.7 times more Sodium and 1.8 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cooked Rice Noodles have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Ripe Red Tomatoes have 83 times more Sugars than Cooked Rice Noodles.
• While Cooked Rice Noodles contain 6 times more Energy, 6 times more Carbohydrate, 1.4 times more Fiber and 1.9 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Cooked Rice Noodles have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.