Comparing Nutrients in 100 grams Tomatoes VS Cake, gingerbread, dry mix

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cake, gingerbread, dry mix	4%	28%	68%

Macro Nutrients

	Tomatoes	Cake, gingerbread, dry mix	Recommended Dietary Allowance
Energy	0.62% 18kcal	15% 437kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	14.2% 14g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	11% 3.46g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.08g	9.85% 1.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3% 3.9g	57.4% 74.6g	130g per day for Men 19-50 years
Sugars	3.63% 2.63g	64.3% 46.6g	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	1.9% 1.37g	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.16% 1.2g	4.47% 1.7g	38g per day for Men 19-50 years
Protein	1.57% 0.88g	7.86% 4.4g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cake, gingerbread, dry mix	Recommended Dietary Allowance
Vitamin A	4.67% 42μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.1% 0.037mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	16% 2.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	4.7% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	3.15% 0.041mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1.56% 0.47μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.75% 15μg	12.8% 51μg	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	15.2% 13.7mg	0.22% 0.2mg	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	3.6% 0.54mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.9μg	5.33% 6.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cake, gingerbread, dry mix	Recommended Dietary Allowance
Calcium	1% 10mg	9.4% 94mg	1000mg per day for Men 19-50 years
Copper	6.56% 0.059mg	27.3% 0.25mg	0.9mg per day for Men 19-50 years
Fluoride	0.058% 2.3μg	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	3.38% 0.27mg	58.8% 4.7mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	4.96% 0.11mg	24% 0.56mg	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	3.43% 24mg	32.3% 226mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.8% 2.1μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	43.8% 657mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	3.27% 0.36mg	11mg per day for Men 19-50 years
Water	2.55% 95g	0.12% 4.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Tomatoes vs Cake, gingerbread, dry mix:

• Raw Ripe Red Tomatoes have more Vitamin A, 2 times more Vitamin B6, 68.5 times more Vitamin C, 2.7 times more Vitamin E and 1.2 times more Vitamin K than Cake, gingerbread, dry mix.
• While Cake, gingerbread, dry mix contains 9.2 times more Vitamin B1, 12.6 times more Vitamin B2, 4.3 times more Vitamin B3, 2.6 times more Vitamin B5 and 3.4 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Cake, gingerbread, dry mix have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Tomatoes vs Cake, gingerbread, dry mix:

• Raw Ripe Red Tomatoes have 21.5 times more Water than Cake, gingerbread, dry mix.
• While Cake, gingerbread, dry mix contains 9.4 times more Calcium, 4.2 times more Copper, 17.4 times more Iron, 1.9 times more Magnesium, 4.9 times more Manganese, 9.4 times more Phosphorus, 1.4 times more Potassium, more Selenium, 131.4 times more Sodium and 2.1 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 100 grams:

• Cake, gingerbread, dry mix contains 24.3 times more Energy, 69 times more Fat, 123.6 times more Saturated Fat, 30.3 times more Omega 3, 20.9 times more Omega 6, 19.2 times more Carbohydrate, 17.7 times more Sugars, 1.4 times more Fiber and 5 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Cake, gingerbread, dry mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.