Comparing Nutrients in 1 pound Tomatoes VS Cake, yellow, enriched, dry mix

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cake, yellow, enriched, dry mix	4%	8%	88%

Macro Nutrients

	Tomatoes	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	58.5% 1696kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	23% 7.35g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	5.8% 0.99g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	286% 372g	130g per day for Men 19-50 years
Sugars	16.5% 12g	271% 196g	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	8.57% 6.2g	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	% 5.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14.3% 5.44g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	7.13% 4g	30% 16.8g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Vitamin A	21% 191μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	87.3% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	80.6% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	65.6% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	77% 308μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	19% 0.45μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	69% 62mg	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	16.3% 2.45mg	28% 4.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	96% 957mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	36.3% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	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	15.3% 1.22mg	118% 9.43mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	37.7% 0.87mg	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	15.6% 109mg	201% 1406mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	6.27% 213mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	24.7% 13.6μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	220% 3302mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	11.6% 429g	0.88% 32.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Cake, yellow, enriched, dry mix:

• Raw Ripe Red Tomatoes have more Vitamin A, more Vitamin C and 2.7 times more Vitamin K than Cake, yellow, enriched, dry mix.
• While Cake, yellow, enriched, dry mix contains 6.2 times more Vitamin B1, 12.2 times more Vitamin B2, 3.9 times more Vitamin B3, 4.1 times more Vitamin B5, 4.5 times more Vitamin B9, more Vitamin B12 and 1.7 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cake, yellow, enriched, dry mix have similar amounts of Vitamin B6 per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Cake, yellow, enriched, dry mix have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Cake, yellow, enriched, dry mix:

• Raw Ripe Red Tomatoes have 5 times more Potassium and 13.2 times more Water than Cake, yellow, enriched, dry mix.
• While Cake, yellow, enriched, dry mix contains 21.1 times more Calcium, 7.7 times more Iron, 1.7 times more Manganese, 12.9 times more Phosphorus, more Selenium, 145.6 times more Sodium and 1.6 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cake, yellow, enriched, dry mix have similar amounts of Copper and Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cake, yellow, enriched, dry mix contains 20.8 times more Energy, 17.5 times more Fat, 57.9 times more Saturated Fat, 2.7 times more Omega 6, 21.1 times more Carbohydrate, 16.5 times more Sugars and 4.2 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cake, yellow, enriched, dry mix have similar amounts of Fiber per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Cake, yellow, enriched, dry mix have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.