Comparing Nutrients in 14 ounces Cooked Ripe Red Tomatoes VS Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup	4%	6%	90%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	3.97% 3.85g	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	106% 137g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	156% 113g	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	9.92% 5.56g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup	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	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	4.4% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	1.5% 0.075mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	2.75% 0.036mg	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% 7.94μg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	122% 1.1mg	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% 0mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	48% 1.1mg	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	22% 742mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	26.5% 397mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	10% 374g	6.67% 247g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Ripe Red Tomatoes vs Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup:

• Cooked Ripe Red Tomatoes have more Vitamin A, 4.5 times more Vitamin B1, 3 times more Vitamin B3, 6.8 times more Vitamin B5, 8.8 times more Vitamin B6, 6.5 times more Vitamin B9, more Vitamin C, 56 times more Vitamin E and 14 times more Vitamin K than Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup.
• While Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup contain 1.8 times more Vitamin B2 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Ripe Red Tomatoes vs Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup:

• Cooked Ripe Red Tomatoes have more Iron and 1.5 times more Water than Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup.
• While Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup contain 3.7 times more Copper, 4 times more Magnesium, 2.6 times more Manganese, 1.9 times more Phosphorus, 2.4 times more Selenium, 9.1 times more Sodium and 3.4 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup have similar amounts of Calcium and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Ripe Red Tomatoes have more Fiber than Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup.
• While Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup contain 8.5 times more Energy, 8.8 times more Fat, 8.6 times more Carbohydrate, 11.5 times more Sugars and 1.5 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.