Comparing Nutrients in 14 ounces Tomatoes VS Puddings, vanilla, dry mix, regular, with added oil

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Puddings, vanilla, dry mix, regular, with added oil	0%	3%	97%

Macro Nutrients

	Tomatoes	Puddings, vanilla, dry mix, regular, with added oil	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	50.5% 1465kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	4.5% 4.37g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	11.7% 2g	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	282% 367g	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	0% 0g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	2.13% 1.2g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Puddings, vanilla, dry mix, regular, with added oil	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	0.32% 0.016mg	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	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	Puddings, vanilla, dry mix, regular, with added oil	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	8.8% 0.079mg	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	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	4.72% 20mg	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	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	2.33% 79.4mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	200% 2993mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	10% 375g	0.42% 15.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes vs Puddings, vanilla, dry mix, regular, with added oil:

• Raw Ripe Red Tomatoes have more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, 22.3 times more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, vanilla, dry mix, regular, with added oil.
• Both Raw Ripe Red Tomatoes as well as Puddings, vanilla, dry mix, regular, with added oil have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Tomatoes vs Puddings, vanilla, dry mix, regular, with added oil:

• Raw Ripe Red Tomatoes have 3 times more Copper, 5.4 times more Iron, 2.2 times more Magnesium, 8.8 times more Manganese, 8 times more Phosphorus, 11.9 times more Potassium, 1.9 times more Zinc and 24.2 times more Water than Puddings, vanilla, dry mix, regular, with added oil.
• While Puddings, vanilla, dry mix, regular, with added oil contain 1.5 times more Calcium, more Selenium and 150.8 times more Sodium than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 14 ounces:

• Raw Ripe Red Tomatoes have more Fiber and 2.9 times more Protein than Puddings, vanilla, dry mix, regular, with added oil.
• While Puddings, vanilla, dry mix, regular, with added oil contain 20.5 times more Energy, 5.5 times more Fat, 10 times more Omega 3, 6.3 times more Omega 6 and 23.8 times more Carbohydrate than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Puddings, vanilla, dry mix, regular, with added oil have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.