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

Macros Ratio

	Protein	Fat	Carbs
Puddings, vanilla, ready-to-eat, fat free	9%	0%	91%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Puddings, vanilla, ready-to-eat, fat free	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	30.7% 890kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	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	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	155% 202g	47.6% 62g	130g per day for Men 19-50 years
Sugars	209% 151g	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	0% 0g	26.3% 10g	38g per day for Men 19-50 years
Protein	36% 20g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Puddings, vanilla, ready-to-eat, fat free	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67.7% 0.88mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.25% 0.52mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.2% 1.96mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	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	87.5% 2.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.3% 12mg	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% 0μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, vanilla, ready-to-eat, fat free	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	40% 400mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	14.4% 0.13mg	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	45% 3.6mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	1.74% 0.04mg	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	31.8% 1080mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	127% 1910mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	20.8% 769g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, vanilla, ready-to-eat, fat free VS Stewed Canned Tomatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Puddings, vanilla, ready-to-eat, fat free 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, vanilla, ready-to-eat, fat free vs Stewed Canned Tomatoes:

• 1 kilogram of Puddings, vanilla, ready-to-eat, fat free has 2.5 times more Vitamin B2, 1.7 times more Vitamin B5 and more Vitamin B12 than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 2.1 times more Vitamin B1, 13.7 times more Vitamin B3, 6.6 times more Vitamin C, more Vitamin E and more Vitamin K than Puddings, vanilla, ready-to-eat, fat free.
• 1 kilogram of Puddings, vanilla, ready-to-eat, fat free have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin C, Vitamin E and Vitamin K
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin B12
• Both Puddings, vanilla, ready-to-eat, fat free as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B9 and Vitamin D in one kilogram.

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

• 1 kilogram of Puddings, vanilla, ready-to-eat, fat free has 2.7 times more Phosphorus, 2.8 times more Selenium and 1.4 times more Zinc than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 8.6 times more Copper, 3.7 times more Iron, 1.7 times more Magnesium, 14.8 times more Manganese and 1.9 times more Potassium than Puddings, vanilla, ready-to-eat, fat free.
• Both Puddings, vanilla, ready-to-eat, fat free and Stewed Canned Tomatoes contain similar levels of Calcium, Sodium and Water per one kilogram.
• 1 kilogram of Puddings, vanilla, ready-to-eat, fat free lack sufficient amounts of Copper, Magnesium and Manganese
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Puddings, vanilla, ready-to-eat, fat free has 3.4 times more Energy, 3.3 times more Carbohydrate, 4.3 times more Sugars and 2.2 times more Protein than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains more Fiber than Puddings, vanilla, ready-to-eat, fat free.
• 1 kilogram of Puddings, vanilla, ready-to-eat, fat free provide inadequate amounts of Fiber
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Energy and Protein
• Both Puddings, vanilla, ready-to-eat, fat free as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.