Comparing Nutrients in 7 ounces Tomatoes VS Powder High Protein Nutritional Shake Mix

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Powder High Protein Nutritional Shake Mix	55%	25%	20%

Macro Nutrients

	Tomatoes	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	27% 778kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	22% 21.3g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	98% 1.58g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	75.6% 13g	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	31% 40.4g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	9.77% 7.1g	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	0% 0g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	190% 106g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	413% 3721μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	354% 4.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	324% 4.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	310% 49.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	496% 25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	382% 4.96mg	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	283% 1133μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	532% 12.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	30.2% 27mg	165% 149mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	165% 992IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.14% 1.07mg	223% 33.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	207% 248μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Calcium	2% 20mg	142% 1417mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	551% 4.96mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	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	6.7% 0.54mg	558% 44.7mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	236% 992mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	10785% 248mg	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	405% 2836mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	58.4% 1984mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	316% 174μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	161% 2409mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	338% 37.2mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.45% 16.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Powder High Protein Nutritional Shake Mix:

• Powder High Protein Nutritional Shake Mix contains 44.6 times more Vitamin A, 57.9 times more Vitamin B1, 111.8 times more Vitamin B2, 42.1 times more Vitamin B3, 140.4 times more Vitamin B5, 31.3 times more Vitamin B6, 38.1 times more Vitamin B9, more Vitamin B12, 5.5 times more Vitamin C, more Vitamin D, 31.3 times more Vitamin E and 15.8 times more Vitamin K than Raw Ripe Red Tomatoes.

Comparing minerals per 7 ounces for Tomatoes vs Powder High Protein Nutritional Shake Mix:

• Raw Ripe Red Tomatoes have 11.4 times more Water than Powder High Protein Nutritional Shake Mix.
• While Powder High Protein Nutritional Shake Mix contains 71.4 times more Calcium, 42.4 times more Copper, 83.3 times more Iron, 45.5 times more Magnesium, 1096.5 times more Manganese, 59.5 times more Phosphorus, 4.2 times more Potassium, more Selenium, 242.8 times more Sodium and 110.3 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 7 ounces:

• Raw Ripe Red Tomatoes have more Fiber than Powder High Protein Nutritional Shake Mix.
• While Powder High Protein Nutritional Shake Mix contains 21.8 times more Energy, 53.6 times more Fat, 264.7 times more Omega 3, 81 times more Omega 6, 5.2 times more Carbohydrate, 1.4 times more Sugars and 60.9 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Powder High Protein Nutritional Shake Mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.