Comparing Nutrients in 5 ounces Cooked Ripe Red Tomatoes VS Tart, breakfast, low fat

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Tart, breakfast, low fat	4%	14%	82%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Tart, breakfast, low fat	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	18% 527kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	8.75% 8.5g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	6.17% 1.97g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	7.14% 1.2g	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	83.7% 109g	130g per day for Men 19-50 years
Sugars	4.87% 3.53g	9.52% 6.9g	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	5.6% 2.13g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	10% 5.66g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Tart, breakfast, low fat	Recommended Dietary Allowance
Vitamin A	3.78% 34μg	45% 404μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.25% 0.051mg	33.7% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.7% 0.75mg	33.7% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.66% 0.18mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	41.4% 0.54mg	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	35.4% 142μg	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	6% 5.4mg	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	5% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Tart, breakfast, low fat	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	6.24% 62.4mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	11.5% 0.1mg	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	60.6% 4.85mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	15% 62.4mg	420mg per day for Men 19-50 years
Manganese	6.47% 0.15mg	NA	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	19% 132mg	700mg per day for Men 19-50 years
Potassium	9.1% 309mg	2.75% 94mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	33.2% 18.3μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	34% 512mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	3.6% 134g	0.46% 17g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cooked Ripe Red Tomatoes vs Tart, breakfast, low fat:

• Cooked Ripe Red Tomatoes have 6 times more Vitamin C and 7 times more Vitamin K than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains 11.9 times more Vitamin A, 7.9 times more Vitamin B1, 25 times more Vitamin B2, 7.1 times more Vitamin B3, 4.8 times more Vitamin B6 and 7.7 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Tart, breakfast, low fat have similar amounts of Vitamin E per 5 oz.
• Both Cooked Ripe Red Tomatoes as well as Tart, breakfast, low fat have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cooked Ripe Red Tomatoes vs Tart, breakfast, low fat:

• Cooked Ripe Red Tomatoes have 3.3 times more Potassium and 7.8 times more Water than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains 4 times more Calcium, 5 times more Iron, 4.9 times more Magnesium, 3.3 times more Phosphorus, 25.8 times more Selenium, 32.8 times more Sodium and 2 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Tart, breakfast, low fat have similar amounts of Copper per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Tart, breakfast, low fat contains 20.7 times more Energy, 54.5 times more Fat, 92.9 times more Saturated Fat, 11.5 times more Omega 3, 20.4 times more Omega 6, 19.2 times more Carbohydrate, 2 times more Sugars, 2.1 times more Fiber and 4.2 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Tart, breakfast, low fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.