Comparing Nutrients in 1 kilogram Puddings, banana, dry mix, regular VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Puddings, banana, dry mix, regular	0%	1%	99%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Puddings, banana, dry mix, regular	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	126% 3660kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	9.4% 1.6g	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	715% 930g	47.6% 62g	130g per day for Men 19-50 years
Sugars	1025% 743g	48.6% 35.2g	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	26% 19g	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	% 16.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	7.9% 3g	26.3% 10g	38g per day for Men 19-50 years
Protein	0% 0g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Puddings, banana, dry mix, regular	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	12.5% 50μg	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	0% 0mg	87.8% 79mg	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	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, banana, dry mix, regular	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	20% 200mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	124% 1.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	6.25% 0.5mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	5.65% 0.13mg	25.7% 0.59mg	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	7.14% 50mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	5% 170mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	525% 7880mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	1.1% 41g	24.7% 915g	3700g per day for Men 19-50 years

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

• Stewed Canned Ripe Red Tomatoes contain more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, banana, dry mix, regular.
• Both Puddings, banana, dry mix, regular as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Puddings, banana, dry mix, regular vs Stewed Canned Tomatoes:

• Puddings, banana, dry mix, regular have 1.5 times more Selenium and 3.6 times more Sodium than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.7 times more Calcium, 5.6 times more Copper, 26.6 times more Iron, 1.5 times more Magnesium, 4.5 times more Manganese, 4 times more Phosphorus, 12.2 times more Potassium, 1.9 times more Zinc and 22.3 times more Water than Puddings, banana, dry mix, regular.

Comparison of macro-nutrients per 1 kilogram:

• Puddings, banana, dry mix, regular have 14.1 times more Energy, 15 times more Carbohydrate and 21.1 times more Sugars than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 3.3 times more Fiber and more Protein than Puddings, banana, dry mix, regular.
• Both Puddings, banana, dry mix, regular as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.