Comparing Nutrients in 7 ounces Tomatoes VS Prepared With Water Powder With Aspartame Cocoa Mix

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Prepared With Water Powder With Aspartame Cocoa Mix	16%	7%	77%

Macro Nutrients

	Tomatoes	Prepared With Water Powder With Aspartame Cocoa Mix	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.47% 0.46g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.86% 0.28g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	0.07% 0.012g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.94% 7.7g	8.56% 11g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	8% 5.8g	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	3.75% 2.7g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6.27% 2.4g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	4.3% 2.4g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Prepared With Water Powder With Aspartame Cocoa Mix	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	16.6% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	1.05% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	12% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	0.5% 2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.44% 0.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	30.2% 27mg	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	7.14% 1.07mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Prepared With Water Powder With Aspartame Cocoa Mix	Recommended Dietary Allowance
Calcium	2% 20mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	14.6% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	3.26% 130μg	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	6.7% 0.54mg	9.67% 0.77mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	4.5% 0.1mg	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	6.8% 47.6mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	9.53% 143mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	5.07% 188g	4.95% 183g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Prepared With Water Powder With Aspartame Cocoa Mix:

• Raw Ripe Red Tomatoes have more Vitamin A, 1.8 times more Vitamin B1, 7 times more Vitamin B3, 3.2 times more Vitamin B6, 15 times more Vitamin B9, more Vitamin C, more Vitamin E and 79 times more Vitamin K than Prepared With Water Powder With Aspartame Cocoa Mix.
• While Prepared With Water Powder With Aspartame Cocoa Mix contains 5.7 times more Vitamin B2, 3.3 times more Vitamin B5 and more Vitamin B12 than Raw Ripe Red Tomatoes.

Comparing minerals per 7 ounces for Tomatoes vs Prepared With Water Powder With Aspartame Cocoa Mix:

• Raw Ripe Red Tomatoes have 2.2 times more Manganese than Prepared With Water Powder With Aspartame Cocoa Mix.
• While Prepared With Water Powder With Aspartame Cocoa Mix contains 4.8 times more Calcium, 28.6 times more Fluoride, 1.4 times more Iron, 1.5 times more Magnesium, 2.9 times more Phosphorus, more Selenium, 14.4 times more Sodium and 1.6 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Prepared With Water Powder With Aspartame Cocoa Mix have similar amounts of Copper, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Ripe Red Tomatoes have 2 times more Fiber than Prepared With Water Powder With Aspartame Cocoa Mix.
• While Prepared With Water Powder With Aspartame Cocoa Mix contains 1.6 times more Energy, 1.4 times more Carbohydrate and 1.4 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Prepared With Water Powder With Aspartame Cocoa Mix have similar amounts of Sugars per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Prepared With Water Powder With Aspartame Cocoa Mix have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.