Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Millet Flour

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Millet Flour	11%	10%	79%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Millet Flour	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	59.7% 1733kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	20% 19.3g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	7.6% 2.43g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	68% 11.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	262% 341g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	10.4% 7.53g	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	8.2% 5.94g	0% 0g	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	% 5.35g	% 5.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.36g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	41.8% 16g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	87% 48.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Millet Flour	Recommended Dietary Allowance
Vitamin A	12% 109μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	156% 1.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	171% 27.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	115% 5.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	130% 1.7mg	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	14.7% 59μg	47.6% 191μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	115% 103mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17% 2.54mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	3.02% 3.63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Millet Flour	Recommended Dietary Allowance
Calcium	5% 50mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	270% 2.43mg	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	38.6% 3.1mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	198% 4.54mg	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	18% 127mg	185% 1293mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	270% 148μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	108% 12mg	11mg per day for Men 19-50 years
Water	11.6% 428g	1.06% 39.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Millet Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Ripe Red Tomatoes versus 1 lb of Millet Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Ripe Red Tomatoes vs Millet Flour:

• 1 pound of Cooked Ripe Red Tomatoes has more Vitamin C, 5.1 times more Vitamin E and 3.5 times more Vitamin K than Millet Flour.
• While 1 lb of Millet flour contains 11.5 times more Vitamin B1, 3.3 times more Vitamin B2, 11.3 times more Vitamin B3, 9.8 times more Vitamin B5, 4.7 times more Vitamin B6 and 3.2 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• 1 pound of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 1 pound of Millet Flour have insufficient amounts of Vitamin C, Vitamin E and Vitamin K

Comparing minerals per 1 pound for Cooked Ripe Red Tomatoes vs Millet Flour:

• 1 pound of Cooked Ripe Red Tomatoes has 10.9 times more Water than Millet Flour.
• While 1 lb of Millet flour contains 7.1 times more Copper, 5.8 times more Iron, 13.2 times more Magnesium, 9.5 times more Manganese, 10.2 times more Phosphorus, 65.4 times more Selenium and 18.8 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Millet Flour contain similar levels of Potassium per one pound.
• 1 pound of Cooked Ripe Red Tomatoes lack sufficient amounts of Selenium and Zinc
• Both Cooked Ripe Red Tomatoes as well as Millet flour lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Ripe Red Tomatoes has 1.5 times more Sugars than Millet Flour.
• While 1 lb of Millet flour contains 21.2 times more Energy, 38.6 times more Fat, 22 times more Omega 3, 60.8 times more Omega 6, 18.7 times more Carbohydrate, 5 times more Fiber and 11.3 times more Protein than Cooked Ripe Red Tomatoes.
• 1 pound of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein