Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Puff pastry, frozen, ready-to-bake

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Puff pastry, frozen, ready-to-bake	5%	62%	33%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	37.7% 1093kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	78% 75.6g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	60% 19g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	31% 0.49g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	54.2% 9.2g	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	69% 89.5g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	2.03% 1.47g	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	7.83% 2.98g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	43.2% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	51.7% 8.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	3.2% 0.042mg	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	38.7% 155μg	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	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	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	26.6% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Calcium	2.2% 22mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	25% 0.23mg	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	63.5% 5.1mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	42% 0.97mg	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	17% 119mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	3.56% 121mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	87.3% 48μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	33% 494mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	9.56% 1.05mg	11mg per day for Men 19-50 years
Water	5.06% 187g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Puff pastry, frozen, ready-to-bake per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Ripe Red Tomatoes versus 7 oz of Puff pastry, frozen, ready-to-bake to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Ripe Red Tomatoes vs Puff pastry, frozen, ready-to-bake:

• 7 ounces of Cooked Ripe Red Tomatoes have more Vitamin A, more Vitamin B5, 3.8 times more Vitamin B6 and more Vitamin C than Puff pastry, frozen, ready-to-bake.
• While 7 oz of Puff pastry, frozen, ready-to-bake contain 11.1 times more Vitamin B1, 12.9 times more Vitamin B2, 7.8 times more Vitamin B3, 6 times more Vitamin B9 and 5.8 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Puff pastry, frozen, ready-to-bake provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 7 ounces of Puff pastry, frozen, ready-to-bake have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6 and Vitamin C
• Both Cooked Ripe Red Tomatoes as well as Puff pastry, frozen, ready-to-bake have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Puff pastry, frozen, ready-to-bake:

• 7 ounces of Cooked Ripe Red Tomatoes have 3.6 times more Potassium and 11.1 times more Water than Puff pastry, frozen, ready-to-bake.
• While 7 oz of Puff pastry, frozen, ready-to-bake contain 1.5 times more Copper, 3.8 times more Iron, 1.8 times more Magnesium, 4.6 times more Manganese, 2.1 times more Phosphorus, 48.4 times more Selenium, 22.6 times more Sodium and 3.8 times more Zinc than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Selenium and Zinc
• 7 ounces of Puff pastry, frozen, ready-to-bake lack sufficient amounts of Potassium
• Both Cooked Ripe Red Tomatoes as well as Puff pastry, frozen, ready-to-bake lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Ripe Red Tomatoes have 3.4 times more Sugars than Puff pastry, frozen, ready-to-bake.
• While 7 oz of Puff pastry, frozen, ready-to-bake contain 30.6 times more Energy, 346.4 times more Fat, 642.9 times more Saturated Fat, 124.5 times more Omega 3, 110.6 times more Omega 6, 11.2 times more Carbohydrate, 2.1 times more Fiber and 7.7 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