Comparing Nutrients in 5 ounces Cooked Ripe Red Tomatoes VS Low Fat Cottonseed Flour

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Low Fat Cottonseed Flour	56%	4%	40%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Low Fat Cottonseed Flour	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	16.2% 471kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	1.37% 0.44g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	4.75% 0.81g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.37% 5.7g	39.4% 51g	130g per day for Men 19-50 years
Sugars	4.87% 3.53g	NA	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	2.56% 1.86g	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	% 1.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	2.6% 0.99g	NA	38g per day for Men 19-50 years
Protein	2.4% 1.35g	126% 70.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Low Fat Cottonseed Flour	Recommended Dietary Allowance
Vitamin A	3.78% 34μg	3.46% 31μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.25% 0.051mg	247% 2.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.7% 0.75mg	35.8% 5.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.66% 0.18mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	83.3% 1.1mg	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	4.6% 18.4μg	80.8% 323μg	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	36% 32.3mg	3.78% 3.4mg	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	5.3% 0.79mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Low Fat Cottonseed Flour	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	67% 672mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	185% 1.66mg	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	12% 0.96mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	242% 1015mg	420mg per day for Men 19-50 years
Manganese	6.47% 0.15mg	131% 3mg	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	5.67% 39.7mg	321% 2250mg	700mg per day for Men 19-50 years
Potassium	9.1% 309mg	73.4% 2496mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	NA	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	150% 16.5mg	11mg per day for Men 19-50 years
Water	3.6% 134g	0.26% 9.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cooked Ripe Red Tomatoes vs Low Fat Cottonseed Flour:

• Cooked Ripe Red Tomatoes have 9.5 times more Vitamin C than Low Fat Glandless Cottonseed Flour.
• While Low Fat Glandless Cottonseed Flour contain 58 times more Vitamin B1, 18 times more Vitamin B2, 7.6 times more Vitamin B3, 3.4 times more Vitamin B5, 9.7 times more Vitamin B6 and 17.5 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Low Fat Glandless Cottonseed Flour have similar amounts of Vitamin A per 5 oz.
• Both Cooked Ripe Red Tomatoes as well as Low Fat Glandless Cottonseed Flour have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cooked Ripe Red Tomatoes vs Low Fat Cottonseed Flour:

• Cooked Ripe Red Tomatoes have 13.7 times more Water than Low Fat Glandless Cottonseed Flour.
• While Low Fat Glandless Cottonseed Flour contain 43.1 times more Calcium, 15.6 times more Copper, 18.5 times more Iron, 79.6 times more Magnesium, 20.3 times more Manganese, 56.7 times more Phosphorus, 8.1 times more Potassium, 3.2 times more Sodium and 82.9 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 5 ounces:

• Low Fat Glandless Cottonseed Flour contain 18.4 times more Energy, 12.8 times more Fat, 13.6 times more Omega 6, 9 times more Carbohydrate and 52.5 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Low Fat Glandless Cottonseed Flour have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.