Comparing Nutrients in 1 pound Puddings, lemon, dry mix, instant VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Puddings, lemon, dry mix, instant	0%	2%	98%
Tomatoes	17%	9%	74%

Macro Nutrients

	Puddings, lemon, dry mix, instant	Tomatoes	Recommended Dietary Allowance
Energy	59% 1715kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	3.27% 3.18g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	5.67% 0.091g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	6.14% 1.04g	2.13% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	333% 433g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	NA	16.5% 12g	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	8.57% 6.2g	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	% 5.67g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	0% 0g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	0% 0g	7.13% 4g	56g per day for Men 19-50 years

Vitamins

	Puddings, lemon, dry mix, instant	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	21% 191μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.38% 0.005mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.05% 0.014mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.028% 0.005mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.54% 0.027mg	8.07% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.35% 0.005mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.1% 2.13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	17% 68μg	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	69% 62mg	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	16.3% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, lemon, dry mix, instant	Tomatoes	Recommended Dietary Allowance
Calcium	0.91% 9.07mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	7.56% 0.068mg	29.7% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.26% 10.4μg	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	4.54% 0.36mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	1.77% 0.041mg	22.5% 0.52mg	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	487% 3411mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	1.07% 36.3mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	403% 6042mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	0.086% 3.18g	11.6% 429g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Puddings, lemon, dry mix, instant vs Tomatoes:

• Raw Ripe Red Tomatoes contain more Vitamin A, 37 times more Vitamin B1, 6.3 times more Vitamin B2, 594 times more Vitamin B3, 14.8 times more Vitamin B5, 80 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, lemon, dry mix, instant.
• Both Puddings, lemon, dry mix, instant as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Puddings, lemon, dry mix, instant vs Tomatoes:

• Puddings, lemon, dry mix, instant have 31.3 times more Phosphorus, more Selenium and 266.4 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 5 times more Calcium, 3.9 times more Copper, 3.4 times more Iron, more Magnesium, 12.7 times more Manganese, 29.6 times more Potassium, 3.4 times more Zinc and 135 times more Water than Puddings, lemon, dry mix, instant.

Comparison of macro-nutrients per 1 pound:

• Puddings, lemon, dry mix, instant have 21 times more Energy, 6.7 times more Omega 3, 2.9 times more Omega 6 and 24.5 times more Carbohydrate than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Fiber and more Protein than Puddings, lemon, dry mix, instant.
• Both Puddings, lemon, dry mix, instant as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.