Comparing Nutrients in 14 ounces Pie Crust, Cookie-type, Graham Cracker, Ready Crust VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%
Tomatoes	17%	9%	74%

Macro Nutrients

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Tomatoes	Recommended Dietary Allowance
Energy	68.6% 1988kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	62% 20g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	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	196% 255g	12% 15.4g	130g per day for Men 19-50 years
Sugars	99% 72g	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	0% 0g	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	% 0g	% 4.96g	g per day for Men 19-50 years
Sucrose	% 72g	% 0g	g per day for Men 19-50 years
Fiber	20% 7.54g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	36% 20.2g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61% 0.73mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65% 0.85mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80% 12.8mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	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	64.5% 258μg	15% 59.5μg	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	0% 0mg	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	49% 7.34mg	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	72% 86.5μg	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Tomatoes	Recommended Dietary Allowance
Calcium	11.5% 115mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	98% 0.89mg	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	129% 10.3mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	222% 5.1mg	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	66.3% 464mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	18.8% 10.3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	125% 1869mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	45% 4.96mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.47% 17.3g	10% 375g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pie Crust, Cookie-type, Graham Cracker, Ready Crust vs Tomatoes:

• Pie Crust, Cookie-type, Graham Cracker, Ready Crust has 5 times more Vitamin B1, 11.2 times more Vitamin B2, 5.4 times more Vitamin B3, 2 times more Vitamin B5, 4.3 times more Vitamin B9, 3.4 times more Vitamin E and 2.8 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A and more Vitamin C than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust and Raw Ripe Red Tomatoes have similar amounts of Vitamin B6 per 14 oz.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust 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 Crust, Cookie-type, Graham Cracker, Ready Crust vs Tomatoes:

• Pie Crust, Cookie-type, Graham Cracker, Ready Crust has 2.9 times more Calcium, 3.8 times more Copper, 9.6 times more Iron, 2.1 times more Magnesium, 11.3 times more Manganese, 4.9 times more Phosphorus, more Selenium, 94.2 times more Sodium and 7.4 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.1 times more Potassium and 21.6 times more Water than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.

Comparison of macro-nutrients per 14 ounces:

• Pie Crust, Cookie-type, Graham Cracker, Ready Crust has 27.8 times more Energy, 124.2 times more Fat, 178.5 times more Saturated Fat, 20 times more Omega 3, 20.1 times more Omega 6, 16.5 times more Carbohydrate, 6.9 times more Sugars, 1.6 times more Fiber and 5.8 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Fructose than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.