Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Popovers, dry mix, unenriched

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Popovers, dry mix, unenriched	11%	11%	78%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Popovers, dry mix, unenriched	Recommended Dietary Allowance
Energy	6.2% 180kcal	128% 3710kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	44.3% 43g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	30.7% 9.83g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	24.4% 0.39g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	46% 7.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	546% 710g	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	NA	38g per day for Men 19-50 years
Protein	17% 9.5g	186% 104g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Popovers, dry mix, unenriched	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	84% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	65% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	32.3% 0.42mg	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	62.5% 250μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	33.3% 0.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	253% 228mg	1.1% 1mg	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	Popovers, dry mix, unenriched	Recommended Dietary Allowance
Calcium	11% 110mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	193% 1.74mg	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	103% 8.2mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	322% 7.4mg	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	143% 1000mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	29.4% 1000mg	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	604% 9060mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	80% 8.8mg	11mg per day for Men 19-50 years
Water	25.5% 943g	3.16% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Popovers, dry mix, unenriched per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Ripe Red Tomatoes versus 1 kg of Popovers, dry mix, unenriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Ripe Red Tomatoes vs Popovers, dry mix, unenriched:

• 1 kilogram of Cooked Ripe Red Tomatoes has more Vitamin A, 1.9 times more Vitamin B6 and 228 times more Vitamin C than Popovers, dry mix, unenriched.
• While 1 kg of Popovers, dry mix, unenriched contains 2.8 times more Vitamin B1, 2 times more Vitamin B3, 3.7 times more Vitamin B5, 1.9 times more Vitamin B9 and more Vitamin B12 than Cooked Ripe Red Tomatoes.
• 1 kilogram of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2 and Vitamin B12
• 1 kilogram of Popovers, dry mix, unenriched have insufficient amounts of Vitamin A and Vitamin C

Comparing minerals per 1 kilogram for Cooked Ripe Red Tomatoes vs Popovers, dry mix, unenriched:

• 1 kilogram of Cooked Ripe Red Tomatoes has 2.2 times more Potassium and 8.1 times more Water than Popovers, dry mix, unenriched.
• While 1 kg of Popovers, dry mix, unenriched contains 2.9 times more Calcium, 2.3 times more Copper, 2.8 times more Magnesium, 7.1 times more Manganese, 3.6 times more Phosphorus, 82.4 times more Sodium and 6.3 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Popovers, dry mix, unenriched contain similar levels of Iron per one kilogram.
• 1 kilogram of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Popovers, dry mix, unenriched contains 20.6 times more Energy, 39.1 times more Fat, 65.5 times more Saturated Fat, 19.5 times more Omega 3, 18.7 times more Omega 6, 17.7 times more Carbohydrate and 10.9 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