Comparing Nutrients in 1 kilogram Pie, apple, commercially prepared, unenriched flour VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Pie, apple, commercially prepared, unenriched flour	3%	41%	56%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Pie, apple, commercially prepared, unenriched flour	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	81.7% 2370kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	113% 110g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	77% 1.23g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	122% 20.7g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	262% 340g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	NA	35% 25.5g	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	NA	18% 13g	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	NA	% 12.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	42% 16g	50% 19g	38g per day for Men 19-50 years
Protein	34% 19g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Pie, apple, commercially prepared, unenriched flour	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	32.2% 290μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.34mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	122% 1.58mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11.2mg	44.5% 7.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.8% 1.2mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.2% 0.38mg	85.4% 1.1mg	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	10% 40μg	20% 80μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.17% 0.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	35.6% 32mg	140% 126mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, apple, commercially prepared, unenriched flour	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	11% 110mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.28% 51μg	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	151% 12mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	79% 1.82mg	29.6% 0.68mg	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	34.3% 240mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	19% 650mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	177% 2660mg	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	14% 522g	25.6% 948g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, apple, commercially prepared, unenriched flour VS Tomatoes in Juice with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Pie, apple, commercially prepared, unenriched flour versus 1 kg of Tomatoes in Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Pie, apple, commercially prepared, unenriched flour vs Tomatoes in Juice with Salt:

• 1 kilogram of Pie, apple, commercially prepared, unenriched flour has 1.5 times more Vitamin A, 2.9 times more Vitamin B2 and 1.6 times more Vitamin B3 than Tomatoes in Juice with Salt.
• While 1 kg of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 4.3 times more Vitamin B1, 2.9 times more Vitamin B6, 2 times more Vitamin B9 and 3.9 times more Vitamin C than Pie, apple, commercially prepared, unenriched flour.
• Both Pie, apple, commercially prepared, unenriched flour and Tomatoes in Juice with Salt provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Pie, apple, commercially prepared, unenriched flour have insufficient amounts of Vitamin B9
• Both Pie, apple, commercially prepared, unenriched flour as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Pie, apple, commercially prepared, unenriched flour vs Tomatoes in Juice with Salt:

• 1 kilogram of Pie, apple, commercially prepared, unenriched flour has 2.1 times more Iron, 2.7 times more Manganese, 1.4 times more Phosphorus and 2.3 times more Sodium than Tomatoes in Juice with Salt.
• While 1 kg of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 3 times more Calcium, 1.4 times more Magnesium, 2.9 times more Potassium and 1.8 times more Water than Pie, apple, commercially prepared, unenriched flour.
• Both Pie, apple, commercially prepared, unenriched flour and Tomatoes in Juice with Salt contain similar levels of Copper per one kilogram.
• 1 kilogram of Pie, apple, commercially prepared, unenriched flour lack sufficient amounts of Calcium, Magnesium and Potassium
• Both Pie, apple, commercially prepared, unenriched flour as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt lack sufficient amounts of Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pie, apple, commercially prepared, unenriched flour has 14.8 times more Energy, 44 times more Fat, 111.7 times more Saturated Fat, 30.8 times more Omega 3, 21.3 times more Omega 6, 9.8 times more Carbohydrate and 2.4 times more Protein than Tomatoes in Juice with Salt.
• Both Pie, apple, commercially prepared, unenriched flour and Tomatoes in Juice with Salt offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein