Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Cake, pudding-type, white, unenriched, dry mix

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cake, pudding-type, white, unenriched, dry mix	4%	20%	76%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cake, pudding-type, white, unenriched, dry mix	Recommended Dietary Allowance
Energy	6.2% 180kcal	146% 4230kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	73% 23.4g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	98% 1.56g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	141% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	623% 810g	130g per day for Men 19-50 years
Sugars	34.3% 25g	NA	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	18.4% 7g	38g per day for Men 19-50 years
Protein	17% 9.5g	69.6% 39g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cake, pudding-type, white, unenriched, dry mix	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	66.7% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	60.6% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	46.6% 2.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	14% 0.18mg	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	22.5% 90μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.7% 0.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	253% 228mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	37.3% 5.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cake, pudding-type, white, unenriched, dry mix	Recommended Dietary Allowance
Calcium	11% 110mg	77% 770mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	62.2% 0.56mg	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	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	121% 2.78mg	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	396% 2770mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	21% 720mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	NA	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	443% 6650mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	25.5% 943g	0.95% 35g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Ripe Red Tomatoes vs Cake, pudding-type, white, unenriched, dry mix:

• Cooked Ripe Red Tomatoes have more Vitamin A, 4.4 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Cake, pudding-type, white, unenriched, dry mix.
• While Cake, pudding-type, white, unenriched, dry mix contains 2.2 times more Vitamin B1, 2.7 times more Vitamin B2, 1.8 times more Vitamin B3, 1.8 times more Vitamin B5 and more Vitamin B12 than Cooked Ripe Red Tomatoes.

Comparing minerals per 1 kilogram for Cooked Ripe Red Tomatoes vs Cake, pudding-type, white, unenriched, dry mix:

• Cooked Ripe Red Tomatoes have 1.3 times more Copper, 1.3 times more Iron, 3 times more Potassium and 27 times more Water than Cake, pudding-type, white, unenriched, dry mix.
• While Cake, pudding-type, white, unenriched, dry mix contains 7 times more Calcium, 2.6 times more Manganese, 9.9 times more Phosphorus, 60.5 times more Sodium and 1.8 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cake, pudding-type, white, unenriched, dry mix have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cake, pudding-type, white, unenriched, dry mix contains 23.5 times more Energy, 86.4 times more Fat, 156 times more Saturated Fat, 78 times more Omega 3, 56.9 times more Omega 6, 20.2 times more Carbohydrate and 4.1 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cake, pudding-type, white, unenriched, dry mix have similar amounts of Fiber per 1 kg.
• Both Cooked Ripe Red Tomatoes as well as Cake, pudding-type, white, unenriched, dry mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.