Comparing Nutrients in 1 kilogram Puddings, tapioca, dry mix, with no added salt VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, dry mix, with no added salt	0%	0%	100%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Puddings, tapioca, dry mix, with no added salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	127% 3690kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	NA	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	NA	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	NA	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	725% 943g	47.6% 62g	130g per day for Men 19-50 years
Sugars	NA	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	5.26% 2g	26.3% 10g	38g per day for Men 19-50 years
Protein	1.8% 1g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, dry mix, with no added salt	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	0.83% 0.01mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.25% 0.04mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	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, tapioca, dry mix, with no added salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	4% 40mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	32.2% 0.29mg	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	15% 1.2mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	14.3% 0.33mg	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	5.7% 40mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	1.47% 50mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	1.1% 40g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, tapioca, dry mix, with no added salt VS Stewed Canned Tomatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Puddings, tapioca, dry mix, with no added salt versus 1 kg of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Puddings, tapioca, dry mix, with no added salt vs Stewed Canned Tomatoes:

• 1 kilogram of Puddings, tapioca, dry mix, with no added salt has 1.9 times more Vitamin B6 than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 46 times more Vitamin B1, 5.8 times more Vitamin B2, 178.5 times more Vitamin B3, 7.6 times more Vitamin B5 and more Vitamin C than Puddings, tapioca, dry mix, with no added salt.
• 1 kilogram of Puddings, tapioca, dry mix, with no added salt have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin C
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6
• Both Puddings, tapioca, dry mix, with no added salt as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Puddings, tapioca, dry mix, with no added salt vs Stewed Canned Tomatoes:

• 1 kg of Stewed Canned Ripe Red Tomatoes contains 8.5 times more Calcium, 3.9 times more Copper, 11.1 times more Iron, 6 times more Magnesium, 1.8 times more Manganese, 5 times more Phosphorus, 41.4 times more Potassium, 27.6 times more Sodium and 22.9 times more Water than Puddings, tapioca, dry mix, with no added salt.
• 1 kilogram of Puddings, tapioca, dry mix, with no added salt lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus and Potassium
• Both Puddings, tapioca, dry mix, with no added salt as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Puddings, tapioca, dry mix, with no added salt has 14.2 times more Energy and 15.2 times more Carbohydrate than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 5 times more Fiber than Puddings, tapioca, dry mix, with no added salt.
• 1 kilogram of Puddings, tapioca, dry mix, with no added salt provide inadequate amounts of Fiber
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Energy
• Both Puddings, tapioca, dry mix, with no added salt as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Protein in one kilogram.