Comparing Nutrients in 14 ounces Tomatoes VS Carbonated Ginger Ale

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Carbonated Ginger Ale	0%	0%	100%

Macro Nutrients

	Tomatoes	Carbonated Ginger Ale	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	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% 15.4g	26.7% 34.8g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	48.7% 35.3g	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	7.5% 5.44g	20.3% 14.7g	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	% 4.96g	% 12.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 7.54g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	0% 0g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Carbonated Ginger Ale	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	0% 0mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.2% 1.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	0% 0μg	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	60.4% 54.4mg	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	14.3% 2.14mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Carbonated Ginger Ale	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	7.94% 0.071mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.13μg	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	13.4% 1.07mg	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	2.24% 0.052mg	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	13.6% 95mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	0.12% 3.97mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	10% 375g	9.8% 362g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes vs Carbonated Ginger Ale:

• Raw Ripe Red Tomatoes have more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Carbonated Ginger Ale.
• Both Raw Ripe Red Tomatoes as well as Carbonated Ginger Ale have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomatoes vs Carbonated Ginger Ale:

• Raw Ripe Red Tomatoes have 3.3 times more Calcium, 3.3 times more Copper, 1.5 times more Iron, 11 times more Magnesium, 8.8 times more Manganese, more Phosphorus, 237 times more Potassium and 3.4 times more Zinc than Carbonated Ginger Ale.
• Both Raw Ripe Red Tomatoes and Carbonated Ginger Ale have similar amounts of Water per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Carbonated Ginger Ale have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Ripe Red Tomatoes have more Fiber and more Protein than Carbonated Ginger Ale.
• While Carbonated Ginger Ale contains 1.9 times more Energy, 2.3 times more Carbohydrate, 3.4 times more Sugars and 2.7 times more Fructose than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Carbonated Ginger Ale have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.