Comparing Nutrients in 100 grams Cooked Ripe Red Tomatoes VS Tart, breakfast, low fat

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Tart, breakfast, low fat	4%	14%	82%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Tart, breakfast, low fat	Recommended Dietary Allowance
Energy	0.62% 18kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	6.18% 6g	97g per day for Men 19-50 years
Saturated Fat	0.047% 0.015g	4.35% 1.4g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	1.44% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.042g	5.04% 0.86g	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	59% 76.8g	130g per day for Men 19-50 years
Sugars	3.43% 2.5g	6.7% 4.87g	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	3.95% 1.5g	38g per day for Men 19-50 years
Protein	1.7% 0.95g	7.13% 4g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Tart, breakfast, low fat	Recommended Dietary Allowance
Vitamin A	2.67% 24μg	31.7% 285μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3% 0.036mg	23.8% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.7% 0.022mg	42.2% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.33% 0.53mg	23.8% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.58% 0.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	29.2% 0.38mg	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	25% 100μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	25.3% 23mg	4.22% 3.8mg	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	3.73% 0.56mg	3.53% 0.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Tart, breakfast, low fat	Recommended Dietary Allowance
Calcium	1.1% 11mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	8.1% 0.073mg	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	42.8% 3.42mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	4.57% 0.11mg	NA	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	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	6.4% 218mg	1.94% 66mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	23.5% 13μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	24% 361mg	1500mg per day for Men 19-50 years
Zinc	1.27% 0.14mg	2.55% 0.28mg	11mg per day for Men 19-50 years
Water	2.55% 94g	0.33% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked Ripe Red Tomatoes vs Tart, breakfast, low fat:

• Cooked Ripe Red Tomatoes have 6 times more Vitamin C and 7 times more Vitamin K than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains 11.9 times more Vitamin A, 7.9 times more Vitamin B1, 25 times more Vitamin B2, 7.1 times more Vitamin B3, 4.8 times more Vitamin B6 and 7.7 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Tart, breakfast, low fat have similar amounts of Vitamin E per 100 g.
• Both Cooked Ripe Red Tomatoes as well as Tart, breakfast, low fat have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cooked Ripe Red Tomatoes vs Tart, breakfast, low fat:

• Cooked Ripe Red Tomatoes have 3.3 times more Potassium and 7.8 times more Water than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains 4 times more Calcium, 5 times more Iron, 4.9 times more Magnesium, 3.3 times more Phosphorus, 25.8 times more Selenium, 32.8 times more Sodium and 2 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Tart, breakfast, low fat have similar amounts of Copper per 100 g.

Comparison of macro-nutrients per 100 grams:

• Tart, breakfast, low fat contains 20.7 times more Energy, 54.5 times more Fat, 92.9 times more Saturated Fat, 11.5 times more Omega 3, 20.4 times more Omega 6, 19.2 times more Carbohydrate, 2 times more Sugars, 2.1 times more Fiber and 4.2 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Tart, breakfast, low fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.