Comparing Nutrients in 1 pound Puddings, chocolate flavor, low calorie, regular, dry mix VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate flavor, low calorie, regular, dry mix	11%	7%	82%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Puddings, chocolate flavor, low calorie, regular, dry mix	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	57% 1656kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.6g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	22.4% 7.16g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	3.47% 0.59g	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	260% 338g	14% 18g	130g per day for Men 19-50 years
Sugars	4.38% 3.18g	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	121% 46g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	81.6% 45.7g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate flavor, low calorie, regular, dry mix	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	9.45% 0.11mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.47mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.26% 0.26mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.42% 0.12mg	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	0% 0μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.6% 0.091mg	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate flavor, low calorie, regular, dry mix	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	22.7% 227mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	430% 3.87mg	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	219% 17.6mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	119% 499mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	175% 4.02mg	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	113% 789mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	76% 2585mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	1006% 15086mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	61.4% 6.76mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	0.83% 31g	11.6% 428g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Puddings, chocolate flavor, low calorie, regular, dry mix vs Cooked Ripe Red Tomatoes:

• Puddings, chocolate flavor, low calorie, regular, dry mix have 4.8 times more Vitamin B2 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A, 1.4 times more Vitamin B1, 2.2 times more Vitamin B5, 2.9 times more Vitamin B6, more Vitamin B9, more Vitamin C, 28 times more Vitamin E and 5.6 times more Vitamin K than Puddings, chocolate flavor, low calorie, regular, dry mix.
• Both Puddings, chocolate flavor, low calorie, regular, dry mix and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B3 per 1 lb.
• Both Puddings, chocolate flavor, low calorie, regular, dry mix as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Puddings, chocolate flavor, low calorie, regular, dry mix vs Cooked Ripe Red Tomatoes:

• Puddings, chocolate flavor, low calorie, regular, dry mix have 4.5 times more Calcium, 11.4 times more Copper, 5.7 times more Iron, 12.2 times more Magnesium, 8.4 times more Manganese, 6.2 times more Phosphorus, 2.6 times more Potassium, 10.2 times more Selenium, 302.4 times more Sodium and 10.6 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 13.9 times more Water than Puddings, chocolate flavor, low calorie, regular, dry mix.

Comparison of macro-nutrients per 1 pound:

• Puddings, chocolate flavor, low calorie, regular, dry mix have 20.3 times more Energy, 27.3 times more Fat, 105.2 times more Saturated Fat, 18.6 times more Carbohydrate, 14.4 times more Fiber and 10.6 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 3.6 times more Sugars than Puddings, chocolate flavor, low calorie, regular, dry mix.
• Both Puddings, chocolate flavor, low calorie, regular, dry mix as well as Cooked Ripe Red Tomatoes have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.