Comparing Nutrients in 100 grams Cooked Ripe Red Tomatoes VS Powder High Protein Nutritional Shake Mix

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Powder High Protein Nutritional Shake Mix	55%	25%	20%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Energy	0.62% 18kcal	13.5% 392kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	11% 10.7g	97g per day for Men 19-50 years
Saturated Fat	0.047% 0.015g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	49.6% 0.79g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.042g	38% 6.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4g	15.7% 20.4g	130g per day for Men 19-50 years
Sugars	3.43% 2.5g	4.92% 3.57g	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	1.8% 1.3g	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	% 1.18g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	1.84% 0.7g	0% 0g	38g per day for Men 19-50 years
Protein	1.7% 0.95g	96% 53.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Vitamin A	2.67% 24μg	208% 1875μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3% 0.036mg	179% 2.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.7% 0.022mg	163% 2.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.33% 0.53mg	156% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.58% 0.13mg	250% 12.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	192% 2.5mg	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	3.25% 13μg	143% 571μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	268% 6.43μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	25.3% 23mg	83.3% 75mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	83.3% 500IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.73% 0.56mg	113% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Calcium	1.1% 11mg	71.4% 714mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	278% 2.5mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	8.5% 0.68mg	281% 22.5mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	4.57% 0.11mg	5435% 125mg	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	4% 28mg	204% 1429mg	700mg per day for Men 19-50 years
Potassium	6.4% 218mg	29.4% 1000mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	159% 87.5μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	81% 1214mg	1500mg per day for Men 19-50 years
Zinc	1.27% 0.14mg	170% 18.8mg	11mg per day for Men 19-50 years
Water	2.55% 94g	0.22% 8.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked Ripe Red Tomatoes vs Powder High Protein Nutritional Shake Mix:

• Powder High Protein Nutritional Shake Mix contains 78.1 times more Vitamin A, 59.5 times more Vitamin B1, 96.6 times more Vitamin B2, 47 times more Vitamin B3, 96.9 times more Vitamin B5, 31.6 times more Vitamin B6, 43.9 times more Vitamin B9, more Vitamin B12, 3.3 times more Vitamin C, more Vitamin D, 30.1 times more Vitamin E and 44.6 times more Vitamin K than Cooked Ripe Red Tomatoes.

Comparing minerals per 100 grams for Cooked Ripe Red Tomatoes vs Powder High Protein Nutritional Shake Mix:

• Cooked Ripe Red Tomatoes have 11.4 times more Water than Powder High Protein Nutritional Shake Mix.
• While Powder High Protein Nutritional Shake Mix contains 64.9 times more Calcium, 33.3 times more Copper, 33.1 times more Iron, 55.6 times more Magnesium, 1190.5 times more Manganese, 51 times more Phosphorus, 4.6 times more Potassium, 175 times more Selenium, 110.4 times more Sodium and 133.9 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 100 grams:

• Cooked 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, 97.4 times more Fat, 397 times more Omega 3, 154.2 times more Omega 6, 5.1 times more Carbohydrate, 1.4 times more Sugars and 56.4 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Powder High Protein Nutritional Shake Mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.