Comparing Nutrients in 1 pound Puddings, banana, dry mix, instant VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Puddings, banana, dry mix, instant	0%	1%	99%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Puddings, banana, dry mix, instant	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	57.4% 1665kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	1.28% 0.41g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	8.27% 1.4g	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	323% 420g	14% 18g	130g per day for Men 19-50 years
Sugars	479% 347g	15.6% 11.3g	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	8.2% 5.94g	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	% 5.35g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	0% 0g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	0% 0g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Puddings, banana, dry mix, instant	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.38% 0.005mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.05% 0.014mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.057% 0.009mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.54% 0.027mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.35% 0.005mg	27.6% 0.36mg	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	0% 0μg	14.7% 59μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.9% 0.045μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	115% 103mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, banana, dry mix, instant	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	37.8% 0.34mg	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	6.8% 0.54mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	2.16% 9.07mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	1.97% 0.045mg	20.7% 0.48mg	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	521% 3647mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	2% 68mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	453% 6799mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	11.6% 428g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes contain more Vitamin A, 36 times more Vitamin B1, 7.3 times more Vitamin B2, 266 times more Vitamin B3, 21.5 times more Vitamin B5, 79 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, banana, dry mix, instant.
• Both Puddings, banana, dry mix, instant as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 1 lb.

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

• Puddings, banana, dry mix, instant have 28.7 times more Phosphorus, 1.6 times more Selenium and 136.3 times more Sodium than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.8 times more Calcium, 3.6 times more Copper, 5.7 times more Iron, 4.5 times more Magnesium, 10.5 times more Manganese, 14.5 times more Potassium, 3.5 times more Zinc and 33.7 times more Water than Puddings, banana, dry mix, instant.

Comparison of macro-nutrients per 1 pound:

• Puddings, banana, dry mix, instant have 20.4 times more Energy, 20 times more Omega 3, 7.4 times more Omega 6, 23.1 times more Carbohydrate and 30.8 times more Sugars than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Fiber and more Protein than Puddings, banana, dry mix, instant.
• Both Puddings, banana, dry mix, instant as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.