Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Puddings, chocolate, dry mix, instant

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Puddings, chocolate, dry mix, instant	2%	5%	93%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Puddings, chocolate, dry mix, instant	Recommended Dietary Allowance
Energy	6.2% 180kcal	130% 3780kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	19.6% 19g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	25.8% 8.25g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	18.5% 3.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	676% 879g	130g per day for Men 19-50 years
Sugars	34.3% 25g	936% 679g	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	95% 36g	38g per day for Men 19-50 years
Protein	17% 9.5g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Puddings, chocolate, dry mix, instant	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	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	14.6% 2.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	9.23% 0.12mg	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	7.5% 30μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	37.3% 5.6mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Puddings, chocolate, dry mix, instant	Recommended Dietary Allowance
Calcium	11% 110mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	393% 3.54mg	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	161% 13mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	160% 3.67mg	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	103% 720mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	69.4% 2360mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	1181% 17710mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	25.5% 943g	0.86% 32g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Puddings, chocolate, dry mix, instant per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked Ripe Red Tomatoes vs Puddings, chocolate, dry mix, instant:

• 1 kilogram of Cooked Ripe Red Tomatoes has more Vitamin A, 3.6 times more Vitamin B1, 2.3 times more Vitamin B3, 5.2 times more Vitamin B5, 6.6 times more Vitamin B6, 4.3 times more Vitamin B9, more Vitamin C, 8 times more Vitamin E and 1.9 times more Vitamin K than Puddings, chocolate, dry mix, instant.
• While 1 kg of Puddings, chocolate, dry mix, instant contains 2.5 times more Vitamin B2 than Cooked Ripe Red Tomatoes.
• 1 kilogram of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 1 kilogram of Puddings, chocolate, dry mix, instant have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Ripe Red Tomatoes as well as Puddings, chocolate, dry mix, instant have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Ripe Red Tomatoes vs Puddings, chocolate, dry mix, instant:

• 1 kilogram of Cooked Ripe Red Tomatoes has 29.5 times more Water than Puddings, chocolate, dry mix, instant.
• While 1 kg of Puddings, chocolate, dry mix, instant contains 4.7 times more Copper, 1.9 times more Iron, 5 times more Magnesium, 3.5 times more Manganese, 2.6 times more Phosphorus, 5 times more Selenium, 161 times more Sodium and 4.4 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Puddings, chocolate, dry mix, instant contain similar levels of Potassium per one kilogram.
• 1 kilogram of Cooked Ripe Red Tomatoes lack sufficient amounts of Selenium and Zinc
• Both Cooked Ripe Red Tomatoes as well as Puddings, chocolate, dry mix, instant lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Puddings, chocolate, dry mix, instant contains 21 times more Energy, 55 times more Saturated Fat, 17 times more Omega 3, 21.9 times more Carbohydrate, 27.3 times more Sugars, 5.1 times more Fiber and 2.4 times more Protein than Cooked Ripe Red Tomatoes.
• 1 kilogram of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Cooked Ripe Red Tomatoes as well as Puddings, chocolate, dry mix, instant provide inadequate amounts of Omega 6 in one kilogram.