Comparing Nutrients in 100 grams Tomatoes VS Snacks, oriental mix, rice-based

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Snacks, oriental mix, rice-based	14%	46%	40%

Macro Nutrients

	Tomatoes	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Energy	0.62% 18kcal	17.4% 506kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	26.4% 25.6g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.08g	60.5% 10.3g	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	39.7% 51.6g	130g per day for Men 19-50 years
Sugars	3.63% 2.63g	4.14% 3g	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	34.7% 13g	38g per day for Men 19-50 years
Protein	1.57% 0.88g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Snacks, oriental mix, rice-based	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	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	19.3% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	9.5% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	5.54% 0.072mg	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	9.5% 38μg	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	0.33% 0.3mg	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	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.9μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Calcium	1% 10mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	6.56% 0.059mg	15% 0.13mg	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	30.5% 2.44mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	4.96% 0.11mg	55.3% 1.27mg	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	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	9.65% 328mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	14.7% 8.1μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	27.5% 413mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	2.55% 95g	0.069% 2.55g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Tomatoes vs Snacks, oriental mix, rice-based:

• Raw Ripe Red Tomatoes have more Vitamin A, 45.7 times more Vitamin C and 3.3 times more Vitamin K than Snacks, oriental mix, rice-based.
• While Snacks, oriental mix, rice-based contain 8.4 times more Vitamin B1, 7.4 times more Vitamin B2, 5.2 times more Vitamin B3, 5.3 times more Vitamin B5, 2.5 times more Vitamin B9 and 10.4 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Snacks, oriental mix, rice-based have similar amounts of Vitamin B6 per 100 g.
• Both Raw Ripe Red Tomatoes as well as Snacks, oriental mix, rice-based have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Tomatoes vs Snacks, oriental mix, rice-based:

• Raw Ripe Red Tomatoes have 37.1 times more Water than Snacks, oriental mix, rice-based.
• While Snacks, oriental mix, rice-based contain 5.4 times more Calcium, 2.3 times more Copper, 9 times more Iron, 10.7 times more Magnesium, 11.2 times more Manganese, 10.9 times more Phosphorus, 1.4 times more Potassium, more Selenium, 82.6 times more Sodium and 15.6 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 100 grams:

• Snacks, oriental mix, rice-based contain 28.1 times more Energy, 127.9 times more Fat, 135.2 times more Saturated Fat, 105.7 times more Omega 3, 128.6 times more Omega 6, 13.3 times more Carbohydrate, 11 times more Fiber and 19.7 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Snacks, oriental mix, rice-based have similar amounts of Sugars per 100 g.
• Both Raw Ripe Red Tomatoes as well as Snacks, oriental mix, rice-based have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.