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

Macros Ratio

	Protein	Fat	Carbs
Pie, coconut creme, commercially prepared	3%	49%	48%
Tomatoes	17%	9%	74%

Macro Nutrients

	Pie, coconut creme, commercially prepared	Tomatoes	Recommended Dietary Allowance
Energy	40.8% 1183kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	68% 66g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	86.5% 27.7g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	18.6% 0.3g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	34.3% 5.83g	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	114% 148g	12% 15.4g	130g per day for Men 19-50 years
Sugars	101% 73.5g	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	13.6% 5.16g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	15% 8.33g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Pie, coconut creme, commercially prepared	Tomatoes	Recommended Dietary Allowance
Vitamin A	12% 107μg	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	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	6.95% 27.8μg	15% 59.5μg	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	60.4% 54.4mg	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	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, coconut creme, commercially prepared	Tomatoes	Recommended Dietary Allowance
Calcium	11.5% 115mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	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	39.7% 3.18mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	75.6% 1.74mg	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	48% 337mg	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	38.2% 21μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	54% 810mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.63% 171g	10% 375g	3700g per day for Men 19-50 years

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

• Pie, coconut creme, commercially prepared has 1.4 times more Vitamin B1, 4.2 times more Vitamin B2, 2.7 times more Vitamin B5, more Vitamin B12 and more Vitamin D than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.6 times more Vitamin A, 3 times more Vitamin B3, 2.1 times more Vitamin B9, more Vitamin C, 3.6 times more Vitamin E and 1.5 times more Vitamin K than Pie, coconut creme, commercially prepared.
• Both Pie, coconut creme, commercially prepared and Raw Ripe Red Tomatoes have similar amounts of Vitamin B6 per 14 oz.

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

• Pie, coconut creme, commercially prepared has 2.9 times more Calcium, 3 times more Iron, 1.8 times more Magnesium, 3.8 times more Manganese, 3.5 times more Phosphorus, more Selenium, 40.8 times more Sodium and 2.8 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3.6 times more Potassium and 2.2 times more Water than Pie, coconut creme, commercially prepared.
• Both Pie, coconut creme, commercially prepared and Raw Ripe Red Tomatoes have similar amounts of Copper per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Pie, coconut creme, commercially prepared has 16.6 times more Energy, 83 times more Fat, 249.1 times more Saturated Fat, 25 times more Omega 3, 18.4 times more Omega 6, 9.6 times more Carbohydrate, 7 times more Sugars and 2.4 times more Protein than Raw Ripe Red Tomatoes.
• Both Pie, coconut creme, commercially prepared and Raw Ripe Red Tomatoes have similar amounts of Fiber per 14 oz.
• Both Pie, coconut creme, commercially prepared as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.