Comparing Nutrients in 1 kilogram Puddings, coconut cream, dry mix, instant VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Puddings, coconut cream, dry mix, instant	1%	21%	78%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Puddings, coconut cream, dry mix, instant	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	143% 4150kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	103% 100g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	313% 100g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	642% 835g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	883% 640g	35% 25.5g	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	18% 13g	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	% 12.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	105% 40g	50% 19g	38g per day for Men 19-50 years
Protein	16% 9g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Puddings, coconut cream, dry mix, instant	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.8% 0.53mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	44.5% 7.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.5% 0.41mg	85.4% 1.1mg	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	5% 20μg	20% 80μg	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	3.33% 3mg	140% 126mg	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	5.33% 0.8mg	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, coconut cream, dry mix, instant	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	8% 80mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.28% 51μg	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	90% 7.2mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	213% 4.9mg	29.6% 0.68mg	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	1030% 7210mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	28.2% 960mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	72.7% 40μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	693% 10400mg	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.59% 22g	25.6% 948g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Puddings, coconut cream, dry mix, instant vs Tomatoes in Juice with Salt:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, 44.2 times more Vitamin B1, 3.3 times more Vitamin B3, 2.7 times more Vitamin B6, 4 times more Vitamin B9, 42 times more Vitamin C, 7.4 times more Vitamin E and 26 times more Vitamin K than Puddings, coconut cream, dry mix, instant.
• Both Puddings, coconut cream, dry mix, instant and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B2 and Vitamin B5 per 1 kg.
• Both Puddings, coconut cream, dry mix, instant as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Puddings, coconut cream, dry mix, instant vs Tomatoes in Juice with Salt:

• Puddings, coconut cream, dry mix, instant have 2.9 times more Copper, 1.3 times more Iron, 1.7 times more Magnesium, 7.2 times more Manganese, 42.4 times more Phosphorus, 5.7 times more Selenium, 9 times more Sodium and 2.5 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 4.1 times more Calcium, 2 times more Potassium and 43.1 times more Water than Puddings, coconut cream, dry mix, instant.

Comparison of macro-nutrients per 1 kilogram:

• Puddings, coconut cream, dry mix, instant have 25.9 times more Energy, 40 times more Fat, 294.1 times more Saturated Fat, 24.1 times more Carbohydrate, 25.1 times more Sugars and 2.1 times more Fiber than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Puddings, coconut cream, dry mix, instant and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Protein per 1 kg.
• Both Puddings, coconut cream, dry mix, instant as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.