Comparing Nutrients in 1 kilogram Puddings, chocolate, ready-to-eat, fat free VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, ready-to-eat, fat free	8%	3%	89%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Puddings, chocolate, ready-to-eat, fat free	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	32% 930kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	47.6% 62g	130g per day for Men 19-50 years
Sugars	217% 158g	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	34.5% 19.3g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat, fat free	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	15% 0.18mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.44% 0.87mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.6% 1.48mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	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	7.5% 30μg	12.5% 50μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	62.5% 1.5μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat, fat free	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	39% 390mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	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	211% 17mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	77% 540mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	61% 2080mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	103% 1540mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	20.6% 762g	24.7% 915g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Puddings, chocolate, ready-to-eat, fat free vs Stewed Canned Tomatoes:

• Puddings, chocolate, ready-to-eat, fat free have 2.1 times more Vitamin B2, 1.3 times more Vitamin B5 and more Vitamin B12 than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain more Vitamin A, 2.6 times more Vitamin B1, 8.2 times more Vitamin B3, 1.7 times more Vitamin B9, more Vitamin C, more Vitamin E and 24 times more Vitamin K than Puddings, chocolate, ready-to-eat, fat free.
• Both Puddings, chocolate, ready-to-eat, fat free and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin B6 per 1 kg.
• Both Puddings, chocolate, ready-to-eat, fat free as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Puddings, chocolate, ready-to-eat, fat free vs Stewed Canned Tomatoes:

• Puddings, chocolate, ready-to-eat, fat free have 1.3 times more Iron, 1.3 times more Magnesium, 1.3 times more Manganese, 2.7 times more Phosphorus, 2.7 times more Selenium and 1.8 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.3 times more Copper and 1.4 times more Sodium than Puddings, chocolate, ready-to-eat, fat free.
• Both Puddings, chocolate, ready-to-eat, fat free and Stewed Canned Ripe Red Tomatoes have similar amounts of Calcium, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Puddings, chocolate, ready-to-eat, fat free have 3.6 times more Energy, 3.4 times more Carbohydrate, 4.5 times more Sugars and 2.1 times more Protein than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 3.3 times more Fiber than Puddings, chocolate, ready-to-eat, fat free.
• Both Puddings, chocolate, ready-to-eat, fat free as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.