Comparing Nutrients in 100 grams Puddings, tapioca, ready-to-eat, fat free VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, ready-to-eat, fat free	6%	3%	91%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Puddings, tapioca, ready-to-eat, fat free	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	3.24% 94kcal	0.55% 16kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.35g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.012% 0.002g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0.34% 1mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	2.67% 3.47g	130g per day for Men 19-50 years
Sugars	19.6% 14g	3.5% 2.55g	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	NA	1.8% 1.3g	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	NA	% 1.24g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	0% 0g	5% 1.9g	38g per day for Men 19-50 years
Protein	2.57% 1.44g	1.4% 0.79g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, ready-to-eat, fat free	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.1% 0.013mg	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.77% 0.075mg	4.23% 0.055mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.63% 0.1mg	4.45% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.6% 0.03mg	2.34% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.54% 0.02mg	8.54% 0.11mg	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	0.5% 2μg	2% 8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	13% 0.31μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.33% 0.3mg	14% 12.6mg	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	0.067% 0.01mg	3.93% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.17% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, ready-to-eat, fat free	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	5.2% 52mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	2% 0.018mg	5.78% 0.052mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.13% 5.1μg	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	1.38% 0.11mg	7.13% 0.57mg	8mg per day for Men 19-50 years
Magnesium	1.2% 5mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	0.48% 0.011mg	2.96% 0.068mg	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	9.43% 66mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	2.06% 70mg	5.6% 191mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	12.5% 187mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	2.06% 76.3g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Puddings, tapioca, ready-to-eat, fat free vs Tomatoes in Juice with Salt:

• Puddings, tapioca, ready-to-eat, fat free have 1.4 times more Vitamin B2 and more Vitamin B12 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, 44.2 times more Vitamin B1, 7 times more Vitamin B3, 3.9 times more Vitamin B5, 5.6 times more Vitamin B6, 4 times more Vitamin B9, 42 times more Vitamin C, 59 times more Vitamin E and more Vitamin K than Puddings, tapioca, ready-to-eat, fat free.
• Both Puddings, tapioca, ready-to-eat, fat free as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin D in 100 g.

Comparing minerals per 100 grams for Puddings, tapioca, ready-to-eat, fat free vs Tomatoes in Juice with Salt:

• Puddings, tapioca, ready-to-eat, fat free have 1.6 times more Calcium, 3.9 times more Phosphorus, 1.6 times more Sodium and 1.4 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.9 times more Copper, 5.2 times more Iron, 2 times more Magnesium, 6.2 times more Manganese, 2.7 times more Potassium and more Selenium than Puddings, tapioca, ready-to-eat, fat free.
• Both Puddings, tapioca, ready-to-eat, fat free and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Puddings, tapioca, ready-to-eat, fat free have 5.9 times more Energy, 6.1 times more Carbohydrate, 5.6 times more Sugars and 1.8 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Fiber than Puddings, tapioca, ready-to-eat, fat free.
• Both Puddings, tapioca, ready-to-eat, fat free as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.