Comparing Nutrients in 1 kilogram Puddings, tapioca, ready-to-eat, fat free VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, ready-to-eat, fat free	6%	3%	91%
Tomatoes	17%	9%	74%

Macro Nutrients

	Puddings, tapioca, ready-to-eat, fat free	Tomatoes	Recommended Dietary Allowance
Energy	32.4% 940kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	3.8% 1.22g	0.88% 0.28g	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	0.12% 0.02g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 213g	30% 39g	130g per day for Men 19-50 years
Sugars	196% 142g	36.3% 26.3g	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	19% 13.7g	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	% 12.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	0% 0g	31.6% 12g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, ready-to-eat, fat free	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	46.7% 420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.7% 0.75mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	15.6% 4.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5% 20μg	37.5% 150μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	129% 3.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.33% 3mg	152% 137mg	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	0.67% 0.1mg	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	66% 79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, ready-to-eat, fat free	Tomatoes	Recommended Dietary Allowance
Calcium	52% 520mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	65.6% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	4.8% 0.11mg	49.6% 1.14mg	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	94% 660mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	20.6% 700mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	125% 1870mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	20.6% 763g	25.5% 945g	3700g per day for Men 19-50 years

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

• Puddings, tapioca, ready-to-eat, fat free have 3.9 times more Vitamin B2 and more Vitamin B12 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, 2.8 times more Vitamin B1, 5.9 times more Vitamin B3, 3 times more Vitamin B5, 4 times more Vitamin B6, 7.5 times more Vitamin B9, 45.7 times more Vitamin C, 54 times more Vitamin E and more Vitamin K than Puddings, tapioca, ready-to-eat, fat free.
• Both Puddings, tapioca, ready-to-eat, fat free as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin D in 1 kg.

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

• Puddings, tapioca, ready-to-eat, fat free have 5.2 times more Calcium, 2.8 times more Phosphorus and 37.4 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3.3 times more Copper, 2.5 times more Iron, 2.2 times more Magnesium, 10.4 times more Manganese and 3.4 times more Potassium than Puddings, tapioca, ready-to-eat, fat free.
• Both Puddings, tapioca, ready-to-eat, fat free and Raw Ripe Red Tomatoes have similar amounts of Zinc and Water per 1 kg.
• Both Puddings, tapioca, ready-to-eat, fat free as well as Raw Ripe Red Tomatoes have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Puddings, tapioca, ready-to-eat, fat free have 5.2 times more Energy, 5.5 times more Carbohydrate, 5.4 times more Sugars and 1.6 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Fiber than Puddings, tapioca, ready-to-eat, fat free.
• Both Puddings, tapioca, ready-to-eat, fat free as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.