Comparing Nutrients in 1 pound Puddings, tapioca, ready-to-eat, fat free VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, ready-to-eat, fat free	6%	3%	91%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Puddings, tapioca, ready-to-eat, fat free	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	14.7% 426kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	1.73% 0.55g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.053% 0.009g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	1.56% 4.54mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.4% 97g	12% 15.7g	130g per day for Men 19-50 years
Sugars	88.7% 64.3g	16% 11.6g	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	% 5.62g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	0% 0g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	11.7% 6.53g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, ready-to-eat, fat free	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.9% 0.059mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.72% 0.14mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.98% 0.091mg	38.7% 0.5mg	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	2.27% 9.07μg	9.07% 36.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	58.6% 1.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.5% 1.36mg	63.5% 57mg	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	0.3% 0.045mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, ready-to-eat, fat free	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	23.6% 236mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	9.07% 0.082mg	26.2% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	6.24% 0.5mg	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	2.17% 0.05mg	13.4% 0.31mg	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	42.8% 299mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	9.34% 318mg	25.5% 866mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	56.5% 848mg	34.8% 522mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	9.35% 346g	11.6% 430g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Puddings, tapioca, ready-to-eat, fat free vs Tomatoes in Juice with Salt:

• Puddings, tapioca, ready-to-eat, fat free have 1.4 times more Vitamin B2 and more Vitamin B12 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, 44.2 times more Vitamin B1, 7 times more Vitamin B3, 3.9 times more Vitamin B5, 5.6 times more Vitamin B6, 4 times more Vitamin B9, 42 times more Vitamin C, 59 times more Vitamin E and more Vitamin K than Puddings, tapioca, ready-to-eat, fat free.
• Both Puddings, tapioca, ready-to-eat, fat free as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Puddings, tapioca, ready-to-eat, fat free vs Tomatoes in Juice with Salt:

• Puddings, tapioca, ready-to-eat, fat free have 1.6 times more Calcium, 3.9 times more Phosphorus, 1.6 times more Sodium and 1.4 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.9 times more Copper, 5.2 times more Iron, 2 times more Magnesium, 6.2 times more Manganese, 2.7 times more Potassium and more Selenium than Puddings, tapioca, ready-to-eat, fat free.
• Both Puddings, tapioca, ready-to-eat, fat free and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Puddings, tapioca, ready-to-eat, fat free have 5.9 times more Energy, 6.1 times more Carbohydrate, 5.6 times more Sugars and 1.8 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Fiber than Puddings, tapioca, ready-to-eat, fat free.
• Both Puddings, tapioca, ready-to-eat, fat free as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.