Comparing Nutrients in 500 calories Puddings, vanilla, dry mix, instant VS Tomatoes

Weight per 500 calories

• Puddings, vanilla, dry mix, instant: 133g
• Tomatoes: 2778g

Puddings, vanilla, dry mix, instant have 20.9 times more energy per 100g than Tomatoes. It has high energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Puddings, vanilla, dry mix, instant or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Puddings, vanilla, dry mix, instant	0%	1%	99%
Tomatoes	17%	9%	74%

Macro Nutrients

	Puddings, vanilla, dry mix, instant	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.57g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	0.083% 0.001g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0.07% 0.012g	13% 2.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	83% 108g	130g per day for Men 19-50 years
Sugars	170% 123g	101% 73g	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	52.5% 38g	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	% 34.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	0% 0g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	0% 0g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Puddings, vanilla, dry mix, instant	Tomatoes	Recommended Dietary Allowance
Vitamin A	0.15% 1.33μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.22% 0.003mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.86% 0.037mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.05% 0.008mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.69% 0.034mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.2% 0.003mg	171% 2.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	43.4% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	104% 417μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.1% 0.027μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	423% 381mg	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	0.18% 0.027mg	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.11% 0.13μg	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, vanilla, dry mix, instant	Tomatoes	Recommended Dietary Allowance
Calcium	1.6% 16mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	182% 1.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.6% 64μg	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	0.17% 0.013mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	0.32% 1.33mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	138% 3.17mg	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	134% 935mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	0.47% 16mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	1.7% 0.93μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	124% 1857mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.08mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	0.093% 3.45g	71% 2626g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Puddings, vanilla, dry mix, instant vs Tomatoes:

• Raw Ripe Red Tomatoes contain 879.7 times more Vitamin A, 387.5 times more Vitamin B1, 14.2 times more Vitamin B2, 2073.5 times more Vitamin B3, 71.7 times more Vitamin B5, 837.8 times more Vitamin B6, more Vitamin B9, more Vitamin C, 565.5 times more Vitamin E and 1654.6 times more Vitamin K than Puddings, vanilla, dry mix, instant.
• Both Puddings, vanilla, dry mix, instant as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Puddings, vanilla, dry mix, instant vs Tomatoes:

• Puddings, vanilla, dry mix, instant have 1.4 times more Phosphorus and 13.4 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 17.5 times more Calcium, 13.3 times more Copper, 565.5 times more Iron, 230.4 times more Magnesium, more Manganese, 413.7 times more Potassium, 59.3 times more Zinc and 761.4 times more Water than Puddings, vanilla, dry mix, instant.
• Both Puddings, vanilla, dry mix, instant as well as Raw Ripe Red Tomatoes have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Puddings, vanilla, dry mix, instant have 1.7 times more Sugars than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 7 times more Fat, 62.8 times more Omega 3, 186.2 times more Omega 6, more Fiber and more Protein than Puddings, vanilla, dry mix, instant.
• Both Puddings, vanilla, dry mix, instant and Raw Ripe Red Tomatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Puddings, vanilla, dry mix, instant as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.