Comparing Nutrients in 5 ounces Puddings, all flavors except chocolate, low calorie, instant, dry mix VS Tomato Powder

Macros Ratio

	Protein	Fat	Carbs
Puddings, all flavors except chocolate, low calorie, instant, dry mix	1%	2%	97%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Tomato Powder	Recommended Dietary Allowance
Energy	17% 496kcal	14.8% 428kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	0.64% 0.62g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.27% 0.088g	32g per day for Men 19-50 years
Omega 3	4.16% 0.067g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.55g	1.43% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	81.4% 106g	130g per day for Men 19-50 years
Sugars	1.76% 1.28g	86% 62.2g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	3% 1.13g	61.5% 23.4g	38g per day for Men 19-50 years
Protein	2.05% 1.15g	32.7% 18.3g	56g per day for Men 19-50 years

Vitamins

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Tomato Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	136% 1222μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.59% 0.007mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	83% 1.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.12% 0.02mg	81% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.33% 0.067mg	107% 5.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.55% 0.007mg	50% 0.65mg	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	0.35% 1.4μg	42.5% 170μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.95% 0.071μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	184% 165mg	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	0.76% 0.11mg	116% 17.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	57.6% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Tomato Powder	Recommended Dietary Allowance
Calcium	20.3% 203mg	23.5% 235mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	195% 1.76mg	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	6.73% 0.54mg	80.8% 6.46mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	2.53% 0.058mg	120% 2.77mg	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	480% 3357mg	59.7% 418mg	700mg per day for Men 19-50 years
Potassium	1.25% 42.5mg	80.3% 2731mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	13.7% 7.5μg	55μg per day for Men 19-50 years
Sodium	354% 5316mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	0.26% 9.7g	0.12% 4.34g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, all flavors except chocolate, low calorie, instant, dry mix VS Tomato Powder per 5 oz

Compare the macro and micronutrient content in 5 oz of Puddings, all flavors except chocolate, low calorie, instant, dry mix versus 5 oz of Tomato Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix vs Tomato Powder:

• 5 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix have more Vitamin B12 than Tomato Powder.
• While 5 oz of Tomato Powder contain more Vitamin A, 182.6 times more Vitamin B1, 36.2 times more Vitamin B2, 652.4 times more Vitamin B3, 80 times more Vitamin B5, 91.4 times more Vitamin B6, 120 times more Vitamin B9, more Vitamin C, 153.1 times more Vitamin E and 28.7 times more Vitamin K than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• 5 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• 5 ounces of Tomato Powder have insufficient amounts of Vitamin B12
• Both Puddings, all flavors except chocolate, low calorie, instant, dry mix as well as Tomato Powder have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Puddings, all flavors except chocolate, low calorie, instant, dry mix vs Tomato Powder:

• 5 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix have 8 times more Phosphorus and 28 times more Sodium than Tomato Powder.
• While 5 oz of Tomato Powder contain 32.7 times more Copper, 12 times more Iron, 35.6 times more Magnesium, 47.6 times more Manganese, 64.2 times more Potassium, 6.6 times more Selenium and 17.1 times more Zinc than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• Both Puddings, all flavors except chocolate, low calorie, instant, dry mix and Tomato Powder contain similar levels of Calcium per five ounces.
• 5 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix lack sufficient amounts of Magnesium, Manganese, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix have 6.7 times more Omega 3 and 2.3 times more Omega 6 than Tomato Powder.
• While 5 oz of Tomato Powder contain 48.8 times more Sugars, 20.6 times more Fiber and 15.9 times more Protein than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• Both Puddings, all flavors except chocolate, low calorie, instant, dry mix and Tomato Powder offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix provide inadequate amounts of Protein
• 5 ounces of Tomato Powder provide inadequate amounts of Omega 3 and Omega 6