Comparing Nutrients in 1 kilogram Pie, coconut creme, commercially prepared VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Pie, coconut creme, commercially prepared	3%	49%	48%
Tomatoes	17%	9%	74%

Macro Nutrients

	Pie, coconut creme, commercially prepared	Tomatoes	Recommended Dietary Allowance
Energy	103% 2980kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	171% 166g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	218% 69.8g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	86.4% 14.7g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	287% 373g	30% 39g	130g per day for Men 19-50 years
Sugars	255% 185g	36.3% 26.3g	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	19% 13.7g	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	% 12.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	34.2% 13g	31.6% 12g	38g per day for Men 19-50 years
Protein	37.5% 21g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Pie, coconut creme, commercially prepared	Tomatoes	Recommended Dietary Allowance
Vitamin A	30% 270μg	46.7% 420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.3% 0.68mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	15.6% 4.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17.5% 70μg	37.5% 150μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	50% 1.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	152% 137mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	10% 60IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10% 1.5mg	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44% 53μg	66% 79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, coconut creme, commercially prepared	Tomatoes	Recommended Dietary Allowance
Calcium	29% 290mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	75.6% 0.68mg	65.6% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	100% 8mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	190% 4.38mg	49.6% 1.14mg	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	121% 850mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	19% 650mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	136% 2040mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	11.7% 432g	25.5% 945g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Pie, coconut creme, commercially prepared vs Tomatoes:

• Pie, coconut creme, commercially prepared has 1.4 times more Vitamin B1, 4.2 times more Vitamin B2, 2.7 times more Vitamin B5, more Vitamin B12 and more Vitamin D than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.6 times more Vitamin A, 3 times more Vitamin B3, 2.1 times more Vitamin B9, more Vitamin C, 3.6 times more Vitamin E and 1.5 times more Vitamin K than Pie, coconut creme, commercially prepared.
• Both Pie, coconut creme, commercially prepared and Raw Ripe Red Tomatoes have similar amounts of Vitamin B6 per 1 kg.

Comparing minerals per 1 kilogram for Pie, coconut creme, commercially prepared vs Tomatoes:

• Pie, coconut creme, commercially prepared has 2.9 times more Calcium, 3 times more Iron, 1.8 times more Magnesium, 3.8 times more Manganese, 3.5 times more Phosphorus, more Selenium, 40.8 times more Sodium and 2.8 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3.6 times more Potassium and 2.2 times more Water than Pie, coconut creme, commercially prepared.
• Both Pie, coconut creme, commercially prepared and Raw Ripe Red Tomatoes have similar amounts of Copper per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Pie, coconut creme, commercially prepared has 16.6 times more Energy, 83 times more Fat, 249.1 times more Saturated Fat, 25 times more Omega 3, 18.4 times more Omega 6, 9.6 times more Carbohydrate, 7 times more Sugars and 2.4 times more Protein than Raw Ripe Red Tomatoes.
• Both Pie, coconut creme, commercially prepared and Raw Ripe Red Tomatoes have similar amounts of Fiber per 1 kg.
• Both Pie, coconut creme, commercially prepared as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.