Comparing Nutrients in 14 ounces Pie, apple, commercially prepared, enriched flour VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Pie, apple, commercially prepared, enriched flour	3%	41%	56%
Tomatoes	17%	9%	74%

Macro Nutrients

	Pie, apple, commercially prepared, enriched flour	Tomatoes	Recommended Dietary Allowance
Energy	32.4% 941kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	45% 43.7g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	30.5% 0.49g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	48.2% 8.2g	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 135g	12% 15.4g	130g per day for Men 19-50 years
Sugars	85.7% 62g	14.4% 10.4g	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	7.5% 5.44g	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	% 4.96g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	13.5% 7.54g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Pie, apple, commercially prepared, enriched flour	Tomatoes	Recommended Dietary Allowance
Vitamin A	14% 127μg	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.26% 0.11mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.52% 1.04mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.45% 0.47mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.2% 1.86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26.8% 107μg	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14% 12.7mg	60.4% 54.4mg	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	40.2% 6.03mg	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, apple, commercially prepared, enriched flour	Tomatoes	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.23% 9.13μg	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	22.3% 1.8mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	31.4% 0.72mg	19.7% 0.45mg	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	13.6% 95mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	53% 798mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	5.6% 207g	10% 375g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pie, apple, commercially prepared, enriched flour vs Tomatoes:

• Pie, apple, commercially prepared, enriched flour has 1.4 times more Vitamin B2, 1.3 times more Vitamin B5, 1.8 times more Vitamin B9 and 2.8 times more Vitamin E than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Vitamin A, 1.3 times more Vitamin B1, 2.3 times more Vitamin B3, 2.1 times more Vitamin B6, 4.3 times more Vitamin C and 2.3 times more Vitamin K than Pie, apple, commercially prepared, enriched flour.
• Both Pie, apple, commercially prepared, enriched flour as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Pie, apple, commercially prepared, enriched flour vs Tomatoes:

• Pie, apple, commercially prepared, enriched flour has 1.7 times more Iron, 1.6 times more Manganese, more Selenium and 40.2 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Copper, 1.6 times more Magnesium, 3.6 times more Potassium and 1.8 times more Water than Pie, apple, commercially prepared, enriched flour.
• Both Pie, apple, commercially prepared, enriched flour and Raw Ripe Red Tomatoes have similar amounts of Calcium, Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Pie, apple, commercially prepared, enriched flour has 13.2 times more Energy, 55 times more Fat, 135.6 times more Saturated Fat, 41 times more Omega 3, 25.8 times more Omega 6, 8.7 times more Carbohydrate, 6 times more Sugars, 1.3 times more Fiber and 2.2 times more Protein than Raw Ripe Red Tomatoes.
• Both Pie, apple, commercially prepared, enriched flour as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.