Comparing Nutrients in 14 ounces Tomatoes VS Toppings, nuts in syrup

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Toppings, nuts in syrup	4%	44%	52%

Macro Nutrients

	Tomatoes	Toppings, nuts in syrup	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	61.3% 1778kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	90% 87.3g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	24.3% 7.78g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	600% 9.6g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	264% 45g	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	177% 231g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	201% 146g	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	24% 9.13g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Toppings, nuts in syrup	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	59.5% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	9.25% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	54.3% 0.71mg	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	25.8% 103μg	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	1.32% 1.2mg	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	6.1% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Toppings, nuts in syrup	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	238% 2.14mg	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	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	208% 4.8mg	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	67% 468mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	17.6% 599mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	11% 167mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	10% 375g	1.58% 58.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes vs Toppings, nuts in syrup:

• Raw Ripe Red Tomatoes have more Vitamin A, 1.6 times more Vitamin B3, 45.7 times more Vitamin C, 2.3 times more Vitamin E and 8.8 times more Vitamin K than Toppings, nuts in syrup.
• While Toppings, nuts in syrup contain 4.9 times more Vitamin B1, 6.3 times more Vitamin B2, 2.3 times more Vitamin B5, 2.2 times more Vitamin B6 and 1.7 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Toppings, nuts in syrup have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomatoes vs Toppings, nuts in syrup:

• Raw Ripe Red Tomatoes have 1.6 times more Potassium and 6.4 times more Water than Toppings, nuts in syrup.
• While Toppings, nuts in syrup contain 3.5 times more Calcium, 9.2 times more Copper, 3.9 times more Iron, 4.9 times more Magnesium, 10.6 times more Manganese, 4.9 times more Phosphorus, more Selenium, 8.4 times more Sodium and 6.2 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 14 ounces:

• Toppings, nuts in syrup contain 24.9 times more Energy, 110 times more Fat, 70 times more Saturated Fat, 806.7 times more Omega 3, 141.3 times more Omega 6, 14.9 times more Carbohydrate, 14 times more Sugars, 1.9 times more Fiber and 5.1 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Toppings, nuts in syrup have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.