Comparing Nutrients in 7 ounces Tomatoes VS Cake, angelfood, dry mix, prepared

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cake, angelfood, dry mix, prepared	9%	1%	90%

Macro Nutrients

	Tomatoes	Cake, angelfood, dry mix, prepared	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.27% 0.085g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	1.37% 0.23g	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	89.6% 116g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	83.5% 60.5g	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	1.04% 0.4g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	21.6% 12g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cake, angelfood, dry mix, prepared	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	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	2.12% 0.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	0.92% 0.012mg	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	9.43% 37.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.5% 0.06μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.14% 1.07mg	0.13% 0.02mg	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	Cake, angelfood, dry mix, prepared	Recommended Dietary Allowance
Calcium	2% 20mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	15% 0.13mg	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	5.7% 0.46mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	5.44% 0.13mg	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	65.8% 460mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	7.88% 268mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	55.2% 30.4μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	67.6% 1014mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	5.07% 188g	1.76% 65.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Cake, angelfood, dry mix, prepared:

• Raw Ripe Red Tomatoes have more Vitamin A, 3.5 times more Vitamin B3, 13.3 times more Vitamin B6, more Vitamin C, 54 times more Vitamin E and 79 times more Vitamin K than Cake, angelfood, dry mix, prepared.
• While Cake, angelfood, dry mix, prepared contains 2.5 times more Vitamin B1, 10.6 times more Vitamin B2, 1.3 times more Vitamin B9 and more Vitamin B12 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cake, angelfood, dry mix, prepared have similar amounts of Vitamin B5 per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Cake, angelfood, dry mix, prepared have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Cake, angelfood, dry mix, prepared:

• Raw Ripe Red Tomatoes have 1.4 times more Magnesium, 1.8 times more Manganese, 1.8 times more Potassium, 1.3 times more Zinc and 2.9 times more Water than Cake, angelfood, dry mix, prepared.
• While Cake, angelfood, dry mix, prepared contains 8.4 times more Calcium, 9.7 times more Phosphorus, more Selenium and 102.2 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cake, angelfood, dry mix, prepared have similar amounts of Copper and Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Ripe Red Tomatoes have 6 times more Fiber than Cake, angelfood, dry mix, prepared.
• While Cake, angelfood, dry mix, prepared contains 14.3 times more Energy, 15.1 times more Carbohydrate, 11.6 times more Sugars and 6.9 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Cake, angelfood, dry mix, prepared have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.