Comparing Nutrients in 14 ounces Tomatoes VS Dry Enriched Vegetable Macaroni

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Dry Enriched Vegetable Macaroni	15%	3%	82%

Macro Nutrients

	Tomatoes	Dry Enriched Vegetable Macaroni	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	50.2% 1457kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	4.26% 4.13g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	1.86% 0.6g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	8.78% 1.5g	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	229% 297g	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	45% 17g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	93% 52g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Dry Enriched Vegetable Macaroni	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	341% 4.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	160% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	182% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	59.7% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	39.4% 0.51mg	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	276% 1103μg	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	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	Dry Enriched Vegetable Macaroni	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	88% 0.79mg	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	212% 17mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	664% 15.3mg	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	65.8% 460mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	33.3% 1131mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	11.4% 171mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	27.4% 3mg	11mg per day for Men 19-50 years
Water	10% 375g	1.06% 39.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes vs Dry Enriched Vegetable Macaroni:

• Raw Ripe Red Tomatoes have 5.3 times more Vitamin A and more Vitamin C than Dry Enriched Vegetable Macaroni.
• While Dry Enriched Vegetable Macaroni contains 27.9 times more Vitamin B1, 27.6 times more Vitamin B2, 12.3 times more Vitamin B3, 8.4 times more Vitamin B5, 1.6 times more Vitamin B6 and 18.5 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Dry Enriched Vegetable Macaroni have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomatoes vs Dry Enriched Vegetable Macaroni:

• Raw Ripe Red Tomatoes have 9.6 times more Water than Dry Enriched Vegetable Macaroni.
• While Dry Enriched Vegetable Macaroni contains 3.4 times more Calcium, 3.4 times more Copper, 15.9 times more Iron, 4.2 times more Magnesium, 33.7 times more Manganese, 4.8 times more Phosphorus, 8.6 times more Sodium and 4.5 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Dry Enriched Vegetable Macaroni have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Enriched Vegetable Macaroni contains 20.4 times more Energy, 5.2 times more Fat, 16.3 times more Omega 3, 4.7 times more Omega 6, 19.2 times more Carbohydrate, 3.6 times more Fiber and 14.9 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Dry Enriched Vegetable Macaroni have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.