Comparing Nutrients in 1 pound Tomatoes VS Puddings, coconut cream, dry mix, instant

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Puddings, coconut cream, dry mix, instant	1%	21%	78%

Macro Nutrients

	Tomatoes	Puddings, coconut cream, dry mix, instant	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	65% 1882kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	46.8% 45.4g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	142% 45.4g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	0% 0g	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	291% 379g	130g per day for Men 19-50 years
Sugars	16.5% 12g	400% 290g	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	47.7% 18g	38g per day for Men 19-50 years
Protein	7.13% 4g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Puddings, coconut cream, dry mix, instant	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	4.9% 0.059mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	14.3% 0.19mg	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	2.27% 9.07μg	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	69% 62mg	1.5% 1.36mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Puddings, coconut cream, dry mix, instant	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	76% 0.68mg	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	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	96% 2.2mg	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	467% 3270mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	13% 435mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	33% 18μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	314% 4717mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	11.6% 429g	0.27% 9.98g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Puddings, coconut cream, dry mix, instant:

• Raw Ripe Red Tomatoes have more Vitamin A, 2.8 times more Vitamin B1, 2.7 times more Vitamin B3, 2 times more Vitamin B6, 7.5 times more Vitamin B9, 45.7 times more Vitamin C, 6.8 times more Vitamin E and 79 times more Vitamin K than Puddings, coconut cream, dry mix, instant.
• While Puddings, coconut cream, dry mix, instant contain 2.8 times more Vitamin B2 and 1.3 times more Vitamin B5 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Puddings, coconut cream, dry mix, instant have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Puddings, coconut cream, dry mix, instant:

• Raw Ripe Red Tomatoes have 1.3 times more Calcium, 2.5 times more Potassium and 43 times more Water than Puddings, coconut cream, dry mix, instant.
• While Puddings, coconut cream, dry mix, instant contain 2.6 times more Copper, 2.7 times more Iron, 1.5 times more Magnesium, 4.3 times more Manganese, 30 times more Phosphorus, more Selenium, 208 times more Sodium and 1.8 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 pound:

• Puddings, coconut cream, dry mix, instant contain 23.1 times more Energy, 50 times more Fat, 357.1 times more Saturated Fat, 21.5 times more Carbohydrate, 24.3 times more Sugars and 3.3 times more Fiber than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Puddings, coconut cream, dry mix, instant have similar amounts of Protein per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Puddings, coconut cream, dry mix, instant have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.