Comparing Nutrients in 1 pound Puddings, all flavors except chocolate, low calorie, instant, dry mix VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Puddings, all flavors except chocolate, low calorie, instant, dry mix	1%	2%	97%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	54.7% 1588kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	4.2% 4.1g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.75g	1.97% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	295% 384g	21.6% 28g	130g per day for Men 19-50 years
Sugars	5.63% 4.1g	22% 16g	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	NA	11.8% 8.53g	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	NA	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.091g	g per day for Men 19-50 years
Fiber	9.55% 3.63g	12% 4.54g	38g per day for Men 19-50 years
Protein	6.56% 3.67g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.9% 0.023mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.4% 0.064mg	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.26% 0.21mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.74% 0.023mg	5.93% 0.077mg	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	1.13% 4.54μg	5.67% 22.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	9.45% 0.23μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	40% 36mg	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	2.4% 0.36mg	25% 3.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	65% 649mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	56.4% 0.51mg	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	21.5% 1.72mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	8.1% 0.19mg	11.6% 0.27mg	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	1534% 10741mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	4% 136mg	27.6% 939mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	1134% 17010mg	67% 1002mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	0.84% 31g	11.2% 415g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Puddings, all flavors except chocolate, low calorie, instant, dry mix vs Stewed Canned Tomatoes:

• Puddings, all flavors except chocolate, low calorie, instant, dry mix have more Vitamin B12 than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain more Vitamin A, 9.2 times more Vitamin B1, 1.7 times more Vitamin B2, 51 times more Vitamin B3, 2.4 times more Vitamin B5, 3.4 times more Vitamin B6, 5 times more Vitamin B9, more Vitamin C, 10.4 times more Vitamin E and 1.4 times more Vitamin K than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• Both Puddings, all flavors except chocolate, low calorie, instant, dry mix as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Puddings, all flavors except chocolate, low calorie, instant, dry mix vs Stewed Canned Tomatoes:

• Puddings, all flavors except chocolate, low calorie, instant, dry mix have 4.2 times more Calcium, 118.4 times more Phosphorus, 1.3 times more Selenium and 17 times more Sodium than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 2.9 times more Copper, 3.5 times more Iron, 2.4 times more Magnesium, 1.4 times more Manganese, 6.9 times more Potassium, 1.7 times more Zinc and 13.4 times more Water than Puddings, all flavors except chocolate, low calorie, instant, dry mix.

Comparison of macro-nutrients per 1 pound:

• Puddings, all flavors except chocolate, low calorie, instant, dry mix have 13.5 times more Energy, 15.7 times more Omega 3, 5.2 times more Omega 6 and 13.7 times more Carbohydrate than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 3.9 times more Sugars than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• Both Puddings, all flavors except chocolate, low calorie, instant, dry mix and Stewed Canned Ripe Red Tomatoes have similar amounts of Fiber and Protein per 1 lb.
• Both Puddings, all flavors except chocolate, low calorie, instant, dry mix as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.