Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Cake, pudding-type, chocolate, dry mix

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cake, pudding-type, chocolate, dry mix	4%	18%	78%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cake, pudding-type, chocolate, dry mix	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	26.8% 776kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	16.7% 16g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	21.7% 6.95g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	32.4% 5.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.12% 7.96g	122% 159g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	108% 78.4g	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	3.6% 2.6g	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	% 2.34g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.66% 1.4g	12% 4.56g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cake, pudding-type, chocolate, dry mix	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	8.37% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	4.73% 0.062mg	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	6.45% 25.8μg	26.8% 107μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	41.3% 0.99μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	50.3% 45.2mg	0.22% 0.2mg	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	7.4% 1.1mg	8.6% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cake, pudding-type, chocolate, dry mix	Recommended Dietary Allowance
Calcium	2.2% 22mg	26.4% 264mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	60% 0.54mg	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	17% 1.35mg	72.4% 5.8mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	19.4% 81.4mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	18.4% 0.42mg	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	7.94% 55.6mg	81% 568mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	19.7% 669mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	12% 6.55μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	115% 1719mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	5.06% 187g	0.21% 7.74g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Cake, pudding-type, chocolate, dry mix per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Ripe Red Tomatoes versus 7 oz of Cake, pudding-type, chocolate, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Ripe Red Tomatoes vs Cake, pudding-type, chocolate, dry mix:

• 7 ounces of Cooked Ripe Red Tomatoes have 24 times more Vitamin A, 2.5 times more Vitamin B6, 228 times more Vitamin C and 1.3 times more Vitamin K than Cake, pudding-type, chocolate, dry mix.
• While 7 oz of Cake, pudding-type, chocolate, dry mix contain 5.8 times more Vitamin B1, 7.7 times more Vitamin B2, 4.5 times more Vitamin B3, 1.6 times more Vitamin B5, 4.2 times more Vitamin B9 and more Vitamin B12 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cake, pudding-type, chocolate, dry mix provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2 and Vitamin B12
• 7 ounces of Cake, pudding-type, chocolate, dry mix have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Cooked Ripe Red Tomatoes as well as Cake, pudding-type, chocolate, dry mix have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Cake, pudding-type, chocolate, dry mix:

• 7 ounces of Cooked Ripe Red Tomatoes have 24.2 times more Water than Cake, pudding-type, chocolate, dry mix.
• While 7 oz of Cake, pudding-type, chocolate, dry mix contain 12.1 times more Calcium, 3.6 times more Copper, 4.3 times more Iron, 4.6 times more Magnesium, 2 times more Manganese, 10.2 times more Phosphorus, 1.5 times more Potassium, 6.6 times more Selenium, 78.7 times more Sodium and 5.6 times more Zinc than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cake, pudding-type, chocolate, dry mix contain 21.7 times more Energy, 74 times more Fat, 233.3 times more Saturated Fat, 101 times more Omega 3, 66.1 times more Omega 6, 20 times more Carbohydrate, 15.9 times more Sugars, 3.3 times more Fiber and 4.8 times more Protein than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein