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

Macros Ratio

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

Macro Nutrients

	Tomatoes	Pie, apple, commercially prepared, unenriched 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	NA	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, unenriched flour	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	12.8% 115μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	44.3% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	48.2% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	28% 4.46mg	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	3.97% 16μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14.3% 2.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Pie, apple, commercially prepared, unenriched 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	60% 4.8mg	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	NA	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	70.4% 1056mg	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

Nutrient Comparison: Tomatoes VS Pie, apple, commercially prepared, unenriched flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomatoes versus 14 oz of Pie, apple, commercially prepared, unenriched flour to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Tomatoes have 1.4 times more Vitamin A, 2.1 times more Vitamin B6, 3.8 times more Vitamin B9 and 4.3 times more Vitamin C than Pie, apple, commercially prepared, unenriched flour.
• While 14 oz of Pie, apple, commercially prepared, unenriched flour contain 3.6 times more Vitamin B1, 8.3 times more Vitamin B2, 1.9 times more Vitamin B3 and 1.3 times more Vitamin B5 than Raw Ripe Red Tomatoes.
• 14 ounces of Tomatoes have insufficient amounts of Vitamin B2 and Vitamin B5
• 14 ounces of Pie, apple, commercially prepared, unenriched flour have insufficient amounts of Vitamin B9
• Both Raw Ripe Red Tomatoes as well as Pie, apple, commercially prepared, unenriched flour have insufficient amounts of Vitamin B12 in 14 ounces.

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

• 14 ounces of 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, unenriched flour.
• While 14 oz of Pie, apple, commercially prepared, unenriched flour contain 4.5 times more Iron, 1.6 times more Manganese and 53.2 times more Sodium than Raw Ripe Red Tomatoes.
• Both Tomatoes and Pie, apple, commercially prepared, unenriched flour contain similar levels of Phosphorus per 14 ounces.
• 14 ounces of Pie, apple, commercially prepared, unenriched flour lack sufficient amounts of Magnesium and Potassium
• Both Raw Ripe Red Tomatoes as well as Pie, apple, commercially prepared, unenriched flour lack sufficient amounts of Calcium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Pie, apple, commercially prepared, unenriched flour contain 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, 1.3 times more Fiber and 2.2 times more Protein than Raw Ripe Red Tomatoes.
• 14 ounces of Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein