Comparing Nutrients in 1 kilogram Pie crust, deep dish, frozen, baked, made with enriched flour VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Pie crust, deep dish, frozen, baked, made with enriched flour	5%	55%	40%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Pie crust, deep dish, frozen, baked, made with enriched flour	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	180% 5210kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	328% 318g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	277% 88.6g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	81.3% 1.3g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	218% 37g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	404% 525g	28% 36.2g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	60.5% 23g	NA	38g per day for Men 19-50 years
Protein	109% 61g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Pie crust, deep dish, frozen, baked, made with enriched flour	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	NA	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	219% 2.63mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	179% 28.7mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80.6% 4.03mg	29.6% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	79.2% 1.03mg	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	235% 940μg	22.5% 90μg	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	NA	69% 62mg	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	93% 14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	139% 167μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, deep dish, frozen, baked, made with enriched flour	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	23% 230mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	100% 0.9mg	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	309% 24.7mg	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	232% 5.33mg	57.4% 1.32mg	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	110% 770mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	30.3% 1030mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	262% 3930mg	267% 4010mg	1500mg per day for Men 19-50 years
Zinc	47.3% 5.2mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	2.23% 82.6g	25.5% 942g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie crust, deep dish, frozen, baked, made with enriched flour VS Canned Tomatoes with Green Chilies per 1 kg

Compare the macro and micronutrient content in 1 kg of Pie crust, deep dish, frozen, baked, made with enriched flour versus 1 kg of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Pie crust, deep dish, frozen, baked, made with enriched flour vs Canned Tomatoes with Green Chilies:

• 1 kilogram of Pie crust, deep dish, frozen, baked, made with enriched flour has 7.7 times more Vitamin B1, 6.8 times more Vitamin B2, 4.5 times more Vitamin B3, 2.7 times more Vitamin B5 and 10.4 times more Vitamin B9 than Canned Tomatoes with Green Chilies.
• While 1 kg of Canned Red Ripe Tomatoes with Green Chilies contains 2.6 times more Vitamin B6 than Pie crust, deep dish, frozen, baked, made with enriched flour.
• 1 kilogram of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Pie crust, deep dish, frozen, baked, made with enriched flour as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Pie crust, deep dish, frozen, baked, made with enriched flour vs Canned Tomatoes with Green Chilies:

• 1 kilogram of Pie crust, deep dish, frozen, baked, made with enriched flour has 9.5 times more Iron, 1.5 times more Magnesium, 4 times more Manganese, 5.5 times more Phosphorus, 12.5 times more Selenium and 4 times more Zinc than Canned Tomatoes with Green Chilies.
• While 1 kg of Canned Red Ripe Tomatoes with Green Chilies contains 11.4 times more Water than Pie crust, deep dish, frozen, baked, made with enriched flour.
• Both Pie crust, deep dish, frozen, baked, made with enriched flour and Canned Tomatoes with Green Chilies contain similar levels of Copper, Potassium and Sodium per one kilogram.
• 1 kilogram of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pie crust, deep dish, frozen, baked, made with enriched flour has 34.7 times more Energy, 398 times more Fat, 805.6 times more Saturated Fat, 130 times more Omega 3, 128.1 times more Omega 6, 14.5 times more Carbohydrate and 8.8 times more Protein than Canned Tomatoes with Green Chilies.
• 1 kilogram of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein