Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Puff pastry, frozen, ready-to-bake, baked

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Puff pastry, frozen, ready-to-bake, baked	5%	62%	33%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	87.3% 2531kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	180% 175g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	78% 25g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	734% 11.7g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	524% 89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	159% 207g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	4.7% 3.4g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	18% 6.8g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	60% 33.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Vitamin A	12% 109μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	122% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	108% 17.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	6.63% 0.086mg	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	62.4% 249μg	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	115% 103mg	0% 0mg	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	17% 2.54mg	16.6% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	61.6% 74μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Calcium	5% 50mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	58% 0.52mg	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	147% 11.8mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	98% 2.25mg	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	39% 272mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	8.27% 281mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	76.5% 1148mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	11.6% 428g	0.91% 33.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Ripe Red Tomatoes vs Puff pastry, frozen, ready-to-bake, baked:

• Cooked Ripe Red Tomatoes have more Vitamin A, more Vitamin B5, 4.2 times more Vitamin B6 and more Vitamin C than Puff pastry, frozen, ready-to-bake, baked.
• While Puff pastry, frozen, ready-to-bake, baked contains 9 times more Vitamin B1, 11.7 times more Vitamin B2, 7.1 times more Vitamin B3, 4.2 times more Vitamin B9 and 5.8 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Puff pastry, frozen, ready-to-bake, baked have similar amounts of Vitamin E per 1 lb.
• Both Cooked Ripe Red Tomatoes as well as Puff pastry, frozen, ready-to-bake, baked have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Ripe Red Tomatoes vs Puff pastry, frozen, ready-to-bake, baked:

• Cooked Ripe Red Tomatoes have 3.5 times more Potassium and 12.7 times more Water than Puff pastry, frozen, ready-to-bake, baked.
• While Puff pastry, frozen, ready-to-bake, baked contains 1.5 times more Copper, 3.8 times more Iron, 1.8 times more Magnesium, 4.7 times more Manganese, 2.1 times more Phosphorus, 49 times more Selenium, 23 times more Sodium and 3.9 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Puff pastry, frozen, ready-to-bake, baked have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Ripe Red Tomatoes have 3.3 times more Sugars than Puff pastry, frozen, ready-to-bake, baked.
• While Puff pastry, frozen, ready-to-bake, baked contains 31 times more Energy, 350 times more Fat, 366.8 times more Saturated Fat, 1294 times more Omega 3, 467.6 times more Omega 6, 11.4 times more Carbohydrate, 2.1 times more Fiber and 7.8 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Puff pastry, frozen, ready-to-bake, baked have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.