Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Cake, yellow, light, dry mix

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cake, yellow, light, dry mix	5%	12%	83%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cake, yellow, light, dry mix	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	27.6% 802kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	11.3% 11g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	8.48% 2.7g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	8.8% 1.5g	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	128% 167g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	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	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	6.8% 2.58g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	16.7% 9.33g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cake, yellow, light, dry mix	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	28.4% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	32.2% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	19.5% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	3.97% 0.052mg	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	37.7% 151μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	9.1% 0.22μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	50.3% 45.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.4% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cake, yellow, light, dry mix	Recommended Dietary Allowance
Calcium	2.2% 22mg	30.8% 308mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	14% 0.13mg	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	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	19.7% 0.45mg	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	92% 643mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	3.8% 129mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	11% 6.15μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	80% 1199mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	5.06% 187g	0.17% 6.15g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Cake, yellow, light, dry mix per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Ripe Red Tomatoes versus 7 oz of Cake, yellow, light, 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, yellow, light, dry mix:

• 7 ounces of Cooked Ripe Red Tomatoes have 6 times more Vitamin A, 3 times more Vitamin B6 and more Vitamin C than Cake, yellow, light, dry mix.
• While 7 oz of Cake, yellow, light, dry mix contain 4.8 times more Vitamin B1, 9.6 times more Vitamin B2, 2.9 times more Vitamin B3, 2.5 times more Vitamin B5, 5.8 times more Vitamin B9 and more Vitamin B12 than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2 and Vitamin B12
• 7 ounces of Cake, yellow, light, dry mix have insufficient amounts of Vitamin A and Vitamin C

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Cake, yellow, light, dry mix:

• 7 ounces of Cooked Ripe Red Tomatoes have 3.4 times more Potassium and 30.4 times more Water than Cake, yellow, light, dry mix.
• While 7 oz of Cake, yellow, light, dry mix contain 14.1 times more Calcium, 1.9 times more Iron, 2.2 times more Manganese, 11.6 times more Phosphorus, 6.2 times more Selenium, 54.9 times more Sodium and 2.4 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cake, yellow, light, dry mix contain similar levels of Copper and Magnesium per seven ounces.
• 7 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc
• 7 ounces of Cake, yellow, light, dry mix lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cake, yellow, light, dry mix contain 22.4 times more Energy, 50 times more Fat, 91.1 times more Saturated Fat, 21 times more Omega 3, 18 times more Omega 6, 21 times more Carbohydrate, 1.9 times more Fiber and 4.9 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