Comparing Nutrients in 1 pound Meatless Sandwich Spread VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Meatless Sandwich Spread	21%	54%	25%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Meatless Sandwich Spread	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	23.3% 676kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	42% 41g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	20% 6.46g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	147% 2.36g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	111% 19g	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	31.4% 41g	14% 18g	130g per day for Men 19-50 years
Sugars	12% 8.6g	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	39.4% 15g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	64.8% 36.3g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Meatless Sandwich Spread	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	227% 2.72mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	244% 3.18mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	369% 59mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.5% 2.08mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	384% 5mg	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	117% 467μg	14.7% 59μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	586% 14μg	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	52.3% 7.85mg	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Meatless Sandwich Spread	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	20% 200mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	327% 2.94mg	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	85% 6.8mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	136% 3.14mg	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	143% 998mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	45.4% 1542mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	191% 2858mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	8.6% 318g	11.6% 428g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Meatless Sandwich Spread vs Cooked Ripe Red Tomatoes:

• Meatless Sandwich Spread have 16.7 times more Vitamin B1, 31.8 times more Vitamin B2, 24.4 times more Vitamin B3, 3.6 times more Vitamin B5, 13.9 times more Vitamin B6, 7.9 times more Vitamin B9, more Vitamin B12 and 3.1 times more Vitamin E than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A, more Vitamin C and more Vitamin K than Meatless Sandwich Spread.
• Both Meatless Sandwich Spread as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Meatless Sandwich Spread vs Cooked Ripe Red Tomatoes:

• Meatless Sandwich Spread have 4 times more Calcium, 8.7 times more Copper, 2.2 times more Iron, 2.2 times more Magnesium, 6.6 times more Manganese, 7.9 times more Phosphorus, 1.6 times more Potassium, 57.3 times more Sodium and 9.3 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.3 times more Water than Meatless Sandwich Spread.
• Both Meatless Sandwich Spread as well as Cooked Ripe Red Tomatoes have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Meatless Sandwich Spread have 8.3 times more Energy, 81.8 times more Fat, 95 times more Saturated Fat, 260 times more Omega 3, 98.7 times more Omega 6, 2.2 times more Carbohydrate, 4.7 times more Fiber and 8.4 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.3 times more Sugars than Meatless Sandwich Spread.
• Both Meatless Sandwich Spread as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.