Comparing Nutrients in 14 ounces Cooked Ripe Red Tomatoes VS Low Fat Cottonseed Flour

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Low Fat Cottonseed Flour	56%	4%	40%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Low Fat Cottonseed Flour	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	45.4% 1318kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	5.77% 5.6g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	3.84% 1.23g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	13.3% 2.26g	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	110% 143g	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	NA	38g per day for Men 19-50 years
Protein	6.73% 3.77g	353% 198g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Low Fat Cottonseed Flour	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	9.7% 87.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	691% 8.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	121% 1.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	35.3% 1.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	233% 3.03mg	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	226% 905μg	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	10.6% 9.53mg	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	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	Low Fat Cottonseed Flour	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	188% 1881mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	517% 4.65mg	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	624% 50mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	677% 2842mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	367% 8.45mg	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	900% 6299mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	206% 6989mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	NA	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	419% 46mg	11mg per day for Men 19-50 years
Water	10% 374g	0.74% 27.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Ripe Red Tomatoes vs Low Fat Cottonseed Flour:

• Cooked Ripe Red Tomatoes have 9.5 times more Vitamin C than Low Fat Glandless Cottonseed Flour.
• While Low Fat Glandless Cottonseed Flour contain 58 times more Vitamin B1, 18 times more Vitamin B2, 7.6 times more Vitamin B3, 3.4 times more Vitamin B5, 9.7 times more Vitamin B6 and 17.5 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Low Fat Glandless Cottonseed Flour have similar amounts of Vitamin A per 14 oz.
• Both Cooked Ripe Red Tomatoes as well as Low Fat Glandless Cottonseed Flour have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Ripe Red Tomatoes vs Low Fat Cottonseed Flour:

• Cooked Ripe Red Tomatoes have 13.7 times more Water than Low Fat Glandless Cottonseed Flour.
• While Low Fat Glandless Cottonseed Flour contain 43.1 times more Calcium, 15.6 times more Copper, 18.5 times more Iron, 79.6 times more Magnesium, 20.3 times more Manganese, 56.7 times more Phosphorus, 8.1 times more Potassium, 3.2 times more Sodium and 82.9 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 14 ounces:

• Low Fat Glandless Cottonseed Flour contain 18.4 times more Energy, 12.8 times more Fat, 13.6 times more Omega 6, 9 times more Carbohydrate and 52.5 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Low Fat Glandless Cottonseed Flour have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.