Comparing Nutrients in 14 ounces Cooked Ripe Red Tomatoes VS Pie, fried pies, fruit

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Pie, fried pies, fruit	4%	44%	52%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Pie, fried pies, fruit	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	43.2% 1254kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	66% 64g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	30.5% 9.75g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	141% 2.25g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	112% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.2% 16g	130% 169g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	117% 85g	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	7.17% 5.2g	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	% 4.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.3% 2.78g	27% 10.3g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Pie, fried pies, fruit	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	46.6% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	35.3% 5.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	9.16% 0.12mg	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	13% 51.6μg	18% 71.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	13.2% 0.32μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	101% 90mg	5.73% 5.16mg	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	15% 2.22mg	45.5% 6.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Pie, fried pies, fruit	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	20.7% 0.19mg	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	33.7% 2.7mg	60.5% 4.84mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	38.7% 0.89mg	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	16% 111mg	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	7.6% 258mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	17.3% 9.53μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	88% 1322mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	10% 374g	4.03% 149g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Ripe Red Tomatoes vs Pie, fried pies, fruit:

• Cooked Ripe Red Tomatoes have 4.8 times more Vitamin A, 2.6 times more Vitamin B6 and 17.5 times more Vitamin C than Pie, fried pies, fruit.
• While Pie, fried pies, fruit contain 3.9 times more Vitamin B1, 4.8 times more Vitamin B2, 2.7 times more Vitamin B3, 1.4 times more Vitamin B9, more Vitamin B12, 3.1 times more Vitamin E and 1.5 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Pie, fried pies, fruit have similar amounts of Vitamin B5 per 14 oz.
• Both Cooked Ripe Red Tomatoes as well as Pie, fried pies, fruit have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Ripe Red Tomatoes vs Pie, fried pies, fruit:

• Cooked Ripe Red Tomatoes have 1.6 times more Copper, 3.4 times more Potassium and 2.5 times more Water than Pie, fried pies, fruit.
• While Pie, fried pies, fruit contain 2 times more Calcium, 1.8 times more Iron, 2.1 times more Manganese, 1.5 times more Phosphorus, 4.8 times more Selenium, 30.3 times more Sodium and 1.6 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Pie, fried pies, fruit have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Pie, fried pies, fruit contain 17.6 times more Energy, 146.4 times more Fat, 163.8 times more Saturated Fat, 284 times more Omega 3, 114.5 times more Omega 6, 10.6 times more Carbohydrate, 8.6 times more Sugars, 3.7 times more Fiber and 3.2 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Pie, fried pies, fruit have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.