Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Meatless Sandwich Spread

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Meatless Sandwich Spread	21%	54%	25%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Meatless Sandwich Spread	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	10% 296kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	18.4% 18g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	8.84% 2.83g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	64.5% 1.03g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	48.4% 8.23g	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	13.7% 18g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	5.2% 3.77g	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	17.2% 6.55g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Meatless Sandwich Spread	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	99% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	161% 25.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	168% 2.2mg	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	51% 204μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	256% 6.15μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.4% 1.1mg	23% 3.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Meatless Sandwich Spread	Recommended Dietary Allowance
Calcium	2.2% 22mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	143% 1.3mg	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	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	59.7% 1.37mg	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	62.4% 437mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	20% 675mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	83.3% 1250mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	23.5% 2.58mg	11mg per day for Men 19-50 years
Water	5.06% 187g	3.75% 139g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Meatless Sandwich Spread per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Ripe Red Tomatoes versus 7 oz of Meatless Sandwich Spread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Ripe Red Tomatoes vs Meatless Sandwich Spread:

• 7 ounces of Cooked Ripe Red Tomatoes have more Vitamin A, more Vitamin C and more Vitamin K than Meatless Sandwich Spread.
• While 7 oz of Meatless Sandwich Spread contain 16.7 times more Vitamin B1, 31.8 times more Vitamin B2, 24.4 times more Vitamin B3, 3.6 times more Vitamin B5, 13.9 times more Vitamin B6, 7.9 times more Vitamin B9, more Vitamin B12 and 3.1 times more Vitamin E than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2 and Vitamin B12
• 7 ounces of Meatless Sandwich Spread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Cooked Ripe Red Tomatoes as well as Meatless Sandwich Spread have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Meatless Sandwich Spread:

• 7 ounces of Cooked Ripe Red Tomatoes have 1.3 times more Water than Meatless Sandwich Spread.
• While 7 oz of Meatless Sandwich Spread contain 4 times more Calcium, 8.7 times more Copper, 2.2 times more Iron, 2.2 times more Magnesium, 6.6 times more Manganese, 7.9 times more Phosphorus, 1.6 times more Potassium, 57.3 times more Sodium and 9.3 times more Zinc than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium and Zinc
• Both Cooked Ripe Red Tomatoes as well as Meatless Sandwich Spread lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Ripe Red Tomatoes have 1.3 times more Sugars than Meatless Sandwich Spread.
• While 7 oz of Meatless Sandwich Spread contain 8.3 times more Energy, 81.8 times more Fat, 95 times more Saturated Fat, 260 times more Omega 3, 98.7 times more Omega 6, 2.2 times more Carbohydrate, 4.7 times more Fiber and 8.4 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