Comparing Nutrients in 7 ounces Puddings, chocolate, ready-to-eat VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, ready-to-eat	6%	29%	65%
Tomatoes	17%	9%	74%

Macro Nutrients

	Puddings, chocolate, ready-to-eat	Tomatoes	Recommended Dietary Allowance
Energy	9.7% 282kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	9.4% 9.13g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	7.83% 2.5g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0.68% 2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.7g	5.94% 7.7g	130g per day for Men 19-50 years
Sugars	47% 34g	7.2% 5.2g	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	0% 0g	3.75% 2.7g	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	% 0g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 30.8g	% 0g	g per day for Men 19-50 years
Fiber	0% 0g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	7.4% 4.15g	3.1% 1.75g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat	Tomatoes	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	9.26% 83.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.97% 0.048mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.53% 0.24mg	7.37% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.48mg	3.53% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.75% 0.036mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	3.1% 0.93μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.5% 5.95μg	7.44% 29.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.44% 0.18μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.66% 0.6mg	30.2% 27mg	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	4.1% 0.62mg	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	13% 15.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat	Tomatoes	Recommended Dietary Allowance
Calcium	10% 101mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.56μg	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	31.5% 2.52mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	9.84% 0.23mg	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	16% 111mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	20% 302mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	3.73% 138g	5.07% 188g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Puddings, chocolate, ready-to-eat vs Tomatoes:

• Puddings, chocolate, ready-to-eat have 3.8 times more Vitamin B2, 2.7 times more Vitamin B5 and more Vitamin B12 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3 times more Vitamin A, 1.5 times more Vitamin B1, 4.8 times more Vitamin B3, 4.4 times more Vitamin B6, 5 times more Vitamin B9, 45.7 times more Vitamin C, 1.7 times more Vitamin E and 13.2 times more Vitamin K than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Puddings, chocolate, ready-to-eat vs Tomatoes:

• Puddings, chocolate, ready-to-eat have 5.1 times more Calcium, 1.6 times more Copper, 4.7 times more Iron, 1.6 times more Magnesium, 2.3 times more Phosphorus, 30.4 times more Sodium and 2 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Potassium and 1.4 times more Water than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat and Raw Ripe Red Tomatoes have similar amounts of Manganese per 7 oz.
• Both Puddings, chocolate, ready-to-eat as well as Raw Ripe Red Tomatoes have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Puddings, chocolate, ready-to-eat have 7.9 times more Energy, 23 times more Fat, 45.1 times more Saturated Fat, 5.9 times more Carbohydrate, 6.5 times more Sugars and 2.4 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Fructose and more Fiber than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat as well as Raw Ripe Red Tomatoes have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.