Comparing Nutrients in 14 ounces Cooked Ripe Red Tomatoes VS Pumpkin Pie Spice

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Pumpkin Pie Spice	6%	27%	67%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Pumpkin Pie Spice	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	47% 1357kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	51.6% 50g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	81% 26g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	16.7% 2.84g	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	212% 275g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	42.5% 30.8g	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	155% 58.7g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Pumpkin Pie Spice	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	55.6% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	122% 1.6mg	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	24% 95μg	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	101% 90mg	103% 93mg	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	51% 7.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	94% 113μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Pumpkin Pie Spice	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	271% 2707mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	213% 1.92mg	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	978% 78.2mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	2734% 63mg	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	67% 468mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	77.4% 2631mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	67% 37μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	13.8% 206mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	85.5% 9.4mg	11mg per day for Men 19-50 years
Water	10% 374g	0.91% 33.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Ripe Red Tomatoes vs Pumpkin Pie Spice:

• Cooked Ripe Red Tomatoes have 1.8 times more Vitamin A than Pumpkin Pie Spice.
• While Pumpkin Pie Spice contains 3.6 times more Vitamin B1, 6.2 times more Vitamin B2, 4.2 times more Vitamin B3, 5.1 times more Vitamin B6, 1.8 times more Vitamin B9, 3.4 times more Vitamin E and 10.1 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Pumpkin Pie Spice have similar amounts of Vitamin C per 14 oz.
• Both Cooked Ripe Red Tomatoes as well as Pumpkin Pie Spice have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Ripe Red Tomatoes vs Pumpkin Pie Spice:

• Cooked Ripe Red Tomatoes have 11.2 times more Water than Pumpkin Pie Spice.
• While Pumpkin Pie Spice contains 62 times more Calcium, 6.5 times more Copper, 29 times more Iron, 15.1 times more Magnesium, 150.9 times more Manganese, 4.2 times more Phosphorus, 3 times more Potassium, 18.6 times more Selenium, 4.7 times more Sodium and 16.9 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 14 ounces:

• Pumpkin Pie Spice contains 19 times more Energy, 114.5 times more Fat, 435.3 times more Saturated Fat, 32.5 times more Omega 3, 17 times more Omega 6, 17.3 times more Carbohydrate, 3.1 times more Sugars, 21.1 times more Fiber and 6.1 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Pumpkin Pie Spice have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.