Comparing Nutrients in 7 ounces Tomatoes VS Cake, pudding-type, carrot, dry mix

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cake, pudding-type, carrot, dry mix	5%	21%	74%

Macro Nutrients

	Tomatoes	Cake, pudding-type, carrot, dry mix	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	28.4% 824kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	20% 19.4g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	9.13% 2.92g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	31.6% 0.51g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	40% 6.82g	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	121% 157g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	NA	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	NA	38g per day for Men 19-50 years
Protein	3.1% 1.75g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cake, pudding-type, carrot, dry mix	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	21.4% 192μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	27.3% 4.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	11.7% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	12% 0.16mg	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	33.2% 133μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.3% 0.079μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	30.2% 27mg	2.65% 2.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cake, pudding-type, carrot, dry mix	Recommended Dietary Allowance
Calcium	2% 20mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	11% 0.099mg	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	44.7% 3.57mg	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	45.6% 1.05mg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	53.8% 29.6μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	75% 1125mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.19% 7.14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Cake, pudding-type, carrot, dry mix:

• Raw Ripe Red Tomatoes have 11.4 times more Vitamin C than Cake, pudding-type, carrot, dry mix.
• While Cake, pudding-type, carrot, dry mix contains 2.3 times more Vitamin A, 7.2 times more Vitamin B1, 8.9 times more Vitamin B2, 3.7 times more Vitamin B3, 3.3 times more Vitamin B5, 4.5 times more Vitamin B9 and more Vitamin B12 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cake, pudding-type, carrot, dry mix have similar amounts of Vitamin B6 per 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Cake, pudding-type, carrot, dry mix:

• Raw Ripe Red Tomatoes have 1.4 times more Magnesium, 1.4 times more Potassium and 26.3 times more Water than Cake, pudding-type, carrot, dry mix.
• While Cake, pudding-type, carrot, dry mix contains 17.2 times more Calcium, 6.7 times more Iron, 4.6 times more Manganese, 10.3 times more Phosphorus, more Selenium and 113.4 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cake, pudding-type, carrot, dry mix have similar amounts of Copper and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cake, pudding-type, carrot, dry mix contains 23.1 times more Energy, 49 times more Fat, 52.6 times more Saturated Fat, 85 times more Omega 3, 43 times more Omega 6, 20.4 times more Carbohydrate and 5.8 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Cake, pudding-type, carrot, dry mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.