Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Tart, breakfast, low fat

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Tart, breakfast, low fat	4%	14%	82%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Tart, breakfast, low fat	Recommended Dietary Allowance
Energy	6.2% 180kcal	128% 3720kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	61.8% 60g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	43.5% 14g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	50.4% 8.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	591% 768g	130g per day for Men 19-50 years
Sugars	34.3% 25g	67% 48.7g	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	39.5% 15g	38g per day for Men 19-50 years
Protein	17% 9.5g	71.3% 40g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Tart, breakfast, low fat	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	317% 2850μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	238% 2.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	422% 5.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	238% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	292% 3.8mg	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	250% 1000μg	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	42.2% 38mg	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	35.3% 5.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Tart, breakfast, low fat	Recommended Dietary Allowance
Calcium	11% 110mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	81% 0.73mg	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	428% 34.2mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	105% 440mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	NA	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	133% 930mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	19.4% 660mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	235% 129μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	241% 3610mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	25.5% 943g	3.25% 120g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Ripe Red Tomatoes vs Tart, breakfast, low fat:

• Cooked Ripe Red Tomatoes have 6 times more Vitamin C and 7 times more Vitamin K than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains 11.9 times more Vitamin A, 7.9 times more Vitamin B1, 25 times more Vitamin B2, 7.1 times more Vitamin B3, 4.8 times more Vitamin B6 and 7.7 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Tart, breakfast, low fat have similar amounts of Vitamin E per 1 kg.
• Both Cooked Ripe Red Tomatoes as well as Tart, breakfast, low fat have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Ripe Red Tomatoes vs Tart, breakfast, low fat:

• Cooked Ripe Red Tomatoes have 3.3 times more Potassium and 7.8 times more Water than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains 4 times more Calcium, 5 times more Iron, 4.9 times more Magnesium, 3.3 times more Phosphorus, 25.8 times more Selenium, 32.8 times more Sodium and 2 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Tart, breakfast, low fat have similar amounts of Copper per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Tart, breakfast, low fat contains 20.7 times more Energy, 54.5 times more Fat, 92.9 times more Saturated Fat, 11.5 times more Omega 3, 20.4 times more Omega 6, 19.2 times more Carbohydrate, 2 times more Sugars, 2.1 times more Fiber and 4.2 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Tart, breakfast, low fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.