Comparing Nutrients in 14 ounces Tomatoes VS Cake, yellow, light, dry mix

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cake, yellow, light, dry mix	5%	12%	83%

Macro Nutrients

	Tomatoes	Cake, yellow, light, dry mix	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	55.3% 1603kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	22.5% 22g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	17% 5.43g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	17.6% 3g	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	257% 334g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	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	7.5% 5.44g	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	% 4.96g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	33.3% 18.7g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cake, yellow, light, dry mix	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	57% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	64.4% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	39% 6.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	7.94% 0.1mg	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	75.4% 302μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	18% 0.44μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14.3% 2.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cake, yellow, light, dry mix	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	61.5% 615mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	27.8% 0.25mg	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	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	39.3% 0.9mg	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	184% 1286mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	7.6% 258mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	160% 2397mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	10% 375g	0.33% 12.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes VS Cake, yellow, light, dry mix per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomatoes versus 14 oz of Cake, yellow, light, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tomatoes vs Cake, yellow, light, dry mix:

• 14 ounces of Tomatoes have 10.5 times more Vitamin A, 3.1 times more Vitamin B6 and more Vitamin C than Cake, yellow, light, dry mix.
• While 14 oz of Cake, yellow, light, dry mix contain 4.6 times more Vitamin B1, 11.1 times more Vitamin B2, 2.6 times more Vitamin B3, 3.7 times more Vitamin B5, 5.1 times more Vitamin B9 and more Vitamin B12 than Raw Ripe Red Tomatoes.
• 14 ounces of Tomatoes have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin B12
• 14 ounces of Cake, yellow, light, dry mix have insufficient amounts of Vitamin A and Vitamin C

Comparing minerals per 14 ounces for Tomatoes vs Cake, yellow, light, dry mix:

• 14 ounces of Tomatoes have 3.6 times more Potassium and 30.5 times more Water than Cake, yellow, light, dry mix.
• While 14 oz of Cake, yellow, light, dry mix contain 15.5 times more Calcium, 4.9 times more Iron, 2 times more Manganese, 13.5 times more Phosphorus, more Selenium, 120.8 times more Sodium and 1.9 times more Zinc than Raw Ripe Red Tomatoes.
• Both Tomatoes and Cake, yellow, light, dry mix contain similar levels of Copper and Magnesium per 14 ounces.
• 14 ounces of Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc
• 14 ounces of Cake, yellow, light, dry mix lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cake, yellow, light, dry mix contain 22.4 times more Energy, 27.5 times more Fat, 48.8 times more Saturated Fat, 14 times more Omega 3, 9.4 times more Omega 6, 21.6 times more Carbohydrate and 5.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Tomatoes and Cake, yellow, light, dry mix offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein