Comparing Nutrients in 14 ounces Tomatoes VS Pie, apple, commercially prepared, enriched flour

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Pie, apple, commercially prepared, enriched flour	3%	41%	56%

Macro Nutrients

	Tomatoes	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	32.4% 941kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	45% 43.7g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	47% 15g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	30.5% 0.49g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	48.2% 8.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	104% 135g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	85.7% 62g	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	7.5% 5.44g	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	% 4.96g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	13.5% 7.54g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	14% 127μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	9.26% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	6.52% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	9.45% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.2% 1.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	26.8% 107μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.65% 0.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	60.4% 54.4mg	14% 12.7mg	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	14.3% 2.14mg	40.2% 6.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	20.3% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.13μg	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	13.4% 1.07mg	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	31.4% 0.72mg	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	13.6% 95mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	7.6% 258mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	53% 798mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	10% 375g	5.6% 207g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes vs Pie, apple, commercially prepared, enriched flour:

• Raw Ripe Red Tomatoes have 1.3 times more Vitamin A, 1.3 times more Vitamin B1, 2.3 times more Vitamin B3, 2.1 times more Vitamin B6, 4.3 times more Vitamin C and 2.3 times more Vitamin K than Pie, apple, commercially prepared, enriched flour.
• While Pie, apple, commercially prepared, enriched flour contains 1.4 times more Vitamin B2, 1.3 times more Vitamin B5, 1.8 times more Vitamin B9 and 2.8 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Pie, apple, commercially prepared, enriched flour have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomatoes vs Pie, apple, commercially prepared, enriched flour:

• Raw Ripe Red Tomatoes have 1.3 times more Copper, 1.6 times more Magnesium, 3.6 times more Potassium and 1.8 times more Water than Pie, apple, commercially prepared, enriched flour.
• While Pie, apple, commercially prepared, enriched flour contains 1.7 times more Iron, 1.6 times more Manganese, more Selenium and 40.2 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Pie, apple, commercially prepared, enriched flour have similar amounts of Calcium, Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Pie, apple, commercially prepared, enriched flour contains 13.2 times more Energy, 55 times more Fat, 135.6 times more Saturated Fat, 41 times more Omega 3, 25.8 times more Omega 6, 8.7 times more Carbohydrate, 6 times more Sugars, 1.3 times more Fiber and 2.2 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Pie, apple, commercially prepared, enriched flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.