Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Powder High Protein Nutritional Shake Mix

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Powder High Protein Nutritional Shake Mix	55%	25%	20%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Energy	6.2% 180kcal	135% 3920kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	110% 107g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	496% 7.94g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	381% 64.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	157% 204g	130g per day for Men 19-50 years
Sugars	34.3% 25g	49.2% 35.7g	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	18% 13g	NA	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	18.4% 7g	0% 0g	38g per day for Men 19-50 years
Protein	17% 9.5g	957% 536g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	2083% 18750μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	1786% 21.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	1635% 21.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	1563% 250mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	2500% 125mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	1923% 25mg	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	32.5% 130μg	1428% 5710μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2679% 64.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	253% 228mg	833% 750mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	833% 5000IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	37.3% 5.6mg	1125% 169mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	1042% 1250μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Calcium	11% 110mg	714% 7140mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	2778% 25mg	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	85% 6.8mg	2813% 225mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	1190% 5000mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	54348% 1250mg	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	40% 280mg	2041% 14290mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	294% 10000mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	1591% 875μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	809% 12140mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	1705% 188mg	11mg per day for Men 19-50 years
Water	25.5% 943g	2.24% 83g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Powder High Protein Nutritional Shake Mix per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Ripe Red Tomatoes versus 1 kg of Powder High Protein Nutritional Shake Mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Ripe Red Tomatoes vs Powder High Protein Nutritional Shake Mix:

• 1 kg of Powder High Protein Nutritional Shake Mix contains 78.1 times more Vitamin A, 59.5 times more Vitamin B1, 96.6 times more Vitamin B2, 47 times more Vitamin B3, 96.9 times more Vitamin B5, 31.6 times more Vitamin B6, 43.9 times more Vitamin B9, more Vitamin B12, 3.3 times more Vitamin C, more Vitamin D, 30.1 times more Vitamin E and 44.6 times more Vitamin K than Cooked Ripe Red Tomatoes.
• 1 kilogram of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D

Comparing minerals per 1 kilogram for Cooked Ripe Red Tomatoes vs Powder High Protein Nutritional Shake Mix:

• 1 kilogram of Cooked Ripe Red Tomatoes has 11.4 times more Water than Powder High Protein Nutritional Shake Mix.
• While 1 kg of Powder High Protein Nutritional Shake Mix contains 64.9 times more Calcium, 33.3 times more Copper, 33.1 times more Iron, 55.6 times more Magnesium, 1190.5 times more Manganese, 51 times more Phosphorus, 4.6 times more Potassium, 175 times more Selenium, 110.4 times more Sodium and 133.9 times more Zinc than Cooked Ripe Red Tomatoes.
• 1 kilogram of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Powder High Protein Nutritional Shake Mix contains 21.8 times more Energy, 97.4 times more Fat, 397 times more Omega 3, 154.2 times more Omega 6, 5.1 times more Carbohydrate, 1.4 times more Sugars and 56.4 times more Protein than Cooked Ripe Red Tomatoes.
• 1 kilogram of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein
• Both Cooked Ripe Red Tomatoes as well as Powder High Protein Nutritional Shake Mix provide inadequate amounts of Fiber in one kilogram.