Comparing Nutrients in 14 ounces Pie, coconut creme, commercially prepared VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Pie, coconut creme, commercially prepared	3%	49%	48%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Pie, coconut creme, commercially prepared	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	40.8% 1183kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	68% 66g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	86.5% 27.7g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	18.6% 0.3g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	34.3% 5.83g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	12.2% 16g	130g per day for Men 19-50 years
Sugars	101% 73.5g	13.6% 9.9g	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	7.17% 5.2g	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	% 4.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	15% 8.33g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Pie, coconut creme, commercially prepared	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	12% 107μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	24% 0.31mg	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	6.95% 27.8μg	13% 51.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	20% 0.48μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	101% 90mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	3.97% 24IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.97% 0.6mg	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, coconut creme, commercially prepared	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	11.5% 115mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	33% 0.3mg	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	39.7% 3.18mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	75.6% 1.74mg	18% 0.42mg	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	48% 337mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	38.2% 21μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	54% 810mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	4.63% 171g	10% 374g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pie, coconut creme, commercially prepared vs Cooked Ripe Red Tomatoes:

• Pie, coconut creme, commercially prepared has 1.4 times more Vitamin B1, 3.6 times more Vitamin B2, 1.9 times more Vitamin B5, more Vitamin B12, more Vitamin D and 1.9 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.7 times more Vitamin B3, 1.9 times more Vitamin B9, more Vitamin C and 3.7 times more Vitamin E than Pie, coconut creme, commercially prepared.
• Both Pie, coconut creme, commercially prepared and Cooked Ripe Red Tomatoes have similar amounts of Vitamin A and Vitamin B6 per 14 oz.

Comparing minerals per 14 ounces for Pie, coconut creme, commercially prepared vs Cooked Ripe Red Tomatoes:

• Pie, coconut creme, commercially prepared has 2.6 times more Calcium, 2.2 times more Magnesium, 4.2 times more Manganese, 3 times more Phosphorus, 10.6 times more Selenium, 18.5 times more Sodium and 3.4 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 3.4 times more Potassium and 2.2 times more Water than Pie, coconut creme, commercially prepared.
• Both Pie, coconut creme, commercially prepared and Cooked Ripe Red Tomatoes have similar amounts of Copper and Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Pie, coconut creme, commercially prepared has 16.6 times more Energy, 150.9 times more Fat, 465.1 times more Saturated Fat, 37.5 times more Omega 3, 35 times more Omega 6, 9.3 times more Carbohydrate, 7.4 times more Sugars, 1.9 times more Fiber and 2.2 times more Protein than Cooked Ripe Red Tomatoes.
• Both Pie, coconut creme, commercially prepared as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.