Comparing Nutrients in 5 ounces Tomatoes VS Cake, yellow, enriched, dry mix

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cake, yellow, enriched, dry mix	4%	8%	88%

Macro Nutrients

	Tomatoes	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	5.1% 4.96g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	7.18% 2.3g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	1.8% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.24% 5.5g	89.3% 116g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	84.6% 61.4g	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	2.68% 1.94g	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	% 1.77g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	4.48% 1.7g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	9.37% 5.24g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	27.3% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	20.5% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2.2% 0.66μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.3% 21.3μg	24% 96μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.9% 0.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	21.6% 19.4mg	0% 0mg	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	5.1% 0.77mg	8.7% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	3.43% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Calcium	1.4% 14mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	11.3% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	4.8% 0.38mg	37% 2.95mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	11.8% 0.27mg	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	4.86% 34mg	62.8% 439mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	1.96% 66.6mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.73% 4.25μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	68.8% 1032mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	3.62% 134g	0.28% 10g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tomatoes vs Cake, yellow, enriched, dry mix:

• Raw Ripe Red Tomatoes have more Vitamin A, more Vitamin C and 2.7 times more Vitamin K than Cake, yellow, enriched, dry mix.
• While Cake, yellow, enriched, dry mix contains 6.2 times more Vitamin B1, 12.2 times more Vitamin B2, 3.9 times more Vitamin B3, 4.1 times more Vitamin B5, 4.5 times more Vitamin B9, more Vitamin B12 and 1.7 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cake, yellow, enriched, dry mix have similar amounts of Vitamin B6 per 5 oz.
• Both Raw Ripe Red Tomatoes as well as Cake, yellow, enriched, dry mix have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tomatoes vs Cake, yellow, enriched, dry mix:

• Raw Ripe Red Tomatoes have 5 times more Potassium and 13.2 times more Water than Cake, yellow, enriched, dry mix.
• While Cake, yellow, enriched, dry mix contains 21.1 times more Calcium, 7.7 times more Iron, 1.7 times more Manganese, 12.9 times more Phosphorus, more Selenium, 145.6 times more Sodium and 1.6 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cake, yellow, enriched, dry mix have similar amounts of Copper and Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cake, yellow, enriched, dry mix contains 20.8 times more Energy, 17.5 times more Fat, 57.9 times more Saturated Fat, 2.7 times more Omega 6, 21.1 times more Carbohydrate, 16.5 times more Sugars and 4.2 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cake, yellow, enriched, dry mix have similar amounts of Fiber per 5 oz.
• Both Raw Ripe Red Tomatoes as well as Cake, yellow, enriched, dry mix have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.