Comparing Nutrients in 1 kilogram Puddings, banana, dry mix, instant VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Puddings, banana, dry mix, instant	0%	1%	99%
Tomatoes	17%	9%	74%

Macro Nutrients

	Puddings, banana, dry mix, instant	Tomatoes	Recommended Dietary Allowance
Energy	127% 3670kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	18.2% 3.1g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	713% 927g	30% 39g	130g per day for Men 19-50 years
Sugars	1056% 766g	36.3% 26.3g	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	NA	19% 13.7g	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	NA	% 12.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	0% 0g	31.6% 12g	38g per day for Men 19-50 years
Protein	0% 0g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Puddings, banana, dry mix, instant	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	46.7% 420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.83% 0.01mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.13% 0.02mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.2% 0.06mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.77% 0.01mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	15.6% 4.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	37.5% 150μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.17% 0.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	152% 137mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	66% 79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, banana, dry mix, instant	Tomatoes	Recommended Dietary Allowance
Calcium	6% 60mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	23.3% 0.21mg	65.6% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	15% 1.2mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	4.35% 0.1mg	49.6% 1.14mg	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	1149% 8040mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	4.4% 150mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	999% 14990mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	0.76% 28g	25.5% 945g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Puddings, banana, dry mix, instant vs Tomatoes:

• Raw Ripe Red Tomatoes contain more Vitamin A, 37 times more Vitamin B1, 6.3 times more Vitamin B2, 297 times more Vitamin B3, 14.8 times more Vitamin B5, 80 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, banana, dry mix, instant.
• Both Puddings, banana, dry mix, instant as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Puddings, banana, dry mix, instant vs Tomatoes:

• Puddings, banana, dry mix, instant have 33.5 times more Phosphorus, more Selenium and 299.8 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.7 times more Calcium, 2.8 times more Copper, 2.3 times more Iron, 5.5 times more Magnesium, 11.4 times more Manganese, 15.8 times more Potassium, 4.3 times more Zinc and 33.8 times more Water than Puddings, banana, dry mix, instant.

Comparison of macro-nutrients per 1 kilogram:

• Puddings, banana, dry mix, instant have 20.4 times more Energy, 13.3 times more Omega 3, 3.9 times more Omega 6, 23.8 times more Carbohydrate and 29.1 times more Sugars than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Fiber and more Protein than Puddings, banana, dry mix, instant.
• Both Puddings, banana, dry mix, instant as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.