Comparing Nutrients in 1 kilogram Tomatoes VS Cake, yellow, enriched, dry mix

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cake, yellow, enriched, dry mix	4%	8%	88%

Macro Nutrients

	Tomatoes	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Energy	6.2% 180kcal	129% 3740kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	50.6% 16g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	13% 2.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	630% 819g	130g per day for Men 19-50 years
Sugars	36.3% 26.3g	597% 433g	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	19% 13.7g	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	% 12.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	31.6% 12g	31.6% 12g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Vitamin A	46.7% 420μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	193% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	178% 2.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.94mg	145% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	72.8% 3.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	59.2% 0.77mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	15.6% 4.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.5% 150μg	170% 680μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	41.7% 1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	152% 137mg	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	36% 5.4mg	61.3% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66% 79μg	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Calcium	10% 100mg	211% 2110mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	80% 0.72mg	0.9mg per day for Men 19-50 years
Fluoride	0.58% 23μg	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	33.8% 2.7mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	49.6% 1.14mg	83% 1.9mg	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	34.3% 240mg	443% 3100mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	54.5% 30μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	485% 7280mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	25.5% 945g	1.94% 71.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tomatoes vs Cake, yellow, enriched, dry mix:

• Raw Ripe Red Tomatoes have more Vitamin A, more Vitamin C and 2.7 times more Vitamin K than Cake, yellow, enriched, dry mix.
• While Cake, yellow, enriched, dry mix contains 6.2 times more Vitamin B1, 12.2 times more Vitamin B2, 3.9 times more Vitamin B3, 4.1 times more Vitamin B5, 4.5 times more Vitamin B9, more Vitamin B12 and 1.7 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cake, yellow, enriched, dry mix have similar amounts of Vitamin B6 per 1 kg.
• Both Raw Ripe Red Tomatoes as well as Cake, yellow, enriched, dry mix have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Tomatoes vs Cake, yellow, enriched, dry mix:

• Raw Ripe Red Tomatoes have 5 times more Potassium and 13.2 times more Water than Cake, yellow, enriched, dry mix.
• While Cake, yellow, enriched, dry mix contains 21.1 times more Calcium, 7.7 times more Iron, 1.7 times more Manganese, 12.9 times more Phosphorus, more Selenium, 145.6 times more Sodium and 1.6 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cake, yellow, enriched, dry mix have similar amounts of Copper and Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cake, yellow, enriched, dry mix contains 20.8 times more Energy, 17.5 times more Fat, 57.9 times more Saturated Fat, 2.7 times more Omega 6, 21.1 times more Carbohydrate, 16.5 times more Sugars and 4.2 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cake, yellow, enriched, dry mix have similar amounts of Fiber per 1 kg.
• Both Raw Ripe Red Tomatoes as well as Cake, yellow, enriched, dry mix have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.