Comparing Nutrients in 1 kilogram Puddings, tapioca, ready-to-eat VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, ready-to-eat	6%	27%	67%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Puddings, tapioca, ready-to-eat	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	45% 1300kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	40% 38.8g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	30% 9.6g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	167% 217g	31% 40g	130g per day for Men 19-50 years
Sugars	206% 149g	34.3% 25g	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	0% 0g	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	% 0g	% 12g	g per day for Men 19-50 years
Sucrose	% 126g	% 0g	g per day for Men 19-50 years
Fiber	0% 0g	18.4% 7g	38g per day for Men 19-50 years
Protein	35% 19.5g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, ready-to-eat	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74.6% 0.97mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.5% 0.24mg	60.8% 0.79mg	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	32.5% 130μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	87.5% 2.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.33% 3mg	253% 228mg	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	10% 1.5mg	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, ready-to-eat	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	71% 710mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	83.3% 0.75mg	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	13.8% 1.1mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	4.8% 0.11mg	45.7% 1.05mg	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	85.7% 600mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	27% 920mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	97% 1450mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	19.4% 718g	25.5% 943g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Puddings, tapioca, ready-to-eat vs Cooked Ripe Red Tomatoes:

• Puddings, tapioca, ready-to-eat have 4.4 times more Vitamin B2, 1.8 times more Vitamin B5 and more Vitamin B12 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A, 1.5 times more Vitamin B1, 8.2 times more Vitamin B3, 3.3 times more Vitamin B6, 4.3 times more Vitamin B9, 76 times more Vitamin C, 3.7 times more Vitamin E and 7 times more Vitamin K than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Puddings, tapioca, ready-to-eat vs Cooked Ripe Red Tomatoes:

• Puddings, tapioca, ready-to-eat have 6.5 times more Calcium, 2.1 times more Phosphorus, 13.2 times more Sodium and 1.6 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 4.2 times more Copper, 6.2 times more Iron, 1.5 times more Magnesium, 9.5 times more Manganese, 2.4 times more Potassium and 1.3 times more Water than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat as well as Cooked Ripe Red Tomatoes have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Puddings, tapioca, ready-to-eat have 7.2 times more Energy, 35.3 times more Fat, 64.1 times more Saturated Fat, 5.4 times more Carbohydrate, 6 times more Sugars and 2.1 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Fructose and more Fiber than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat as well as Cooked Ripe Red Tomatoes have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.