Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Pie Crust, Cookie-type, Graham Cracker, Ready Crust

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Energy	6.2% 180kcal	173% 5010kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	256% 248g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	156% 50g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	95% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	495% 643g	130g per day for Men 19-50 years
Sugars	34.3% 25g	250% 181g	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	18% 13g	0% 0g	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	% 12g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 181g	g per day for Men 19-50 years
Fiber	18.4% 7g	50% 19g	38g per day for Men 19-50 years
Protein	17% 9.5g	91% 51g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	153% 1.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	164% 2.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	201% 32.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	58.5% 0.76mg	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	32.5% 130μg	163% 650μg	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	253% 228mg	0% 0mg	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	37.3% 5.6mg	123% 18.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	182% 218μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Calcium	11% 110mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	248% 2.23mg	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	85% 6.8mg	325% 26mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	560% 13mg	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	40% 280mg	167% 1170mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	33.2% 1130mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	47.3% 26μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	314% 4710mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	114% 12.5mg	11mg per day for Men 19-50 years
Water	25.5% 943g	1.2% 43.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Ripe Red Tomatoes vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• Cooked Ripe Red Tomatoes have more Vitamin A and more Vitamin C than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 5.1 times more Vitamin B1, 9.7 times more Vitamin B2, 6.1 times more Vitamin B3, 1.4 times more Vitamin B5, 5 times more Vitamin B9, 3.3 times more Vitamin E and 7.8 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Pie Crust, Cookie-type, Graham Cracker, Ready Crust have similar amounts of Vitamin B6 per 1 kg.
• Both Cooked Ripe Red Tomatoes as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Ripe Red Tomatoes vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• Cooked Ripe Red Tomatoes have 1.9 times more Potassium and 21.6 times more Water than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 2.6 times more Calcium, 3 times more Copper, 3.8 times more Iron, 2.6 times more Magnesium, 12.3 times more Manganese, 4.2 times more Phosphorus, 5.2 times more Selenium, 42.8 times more Sodium and 8.9 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Ripe Red Tomatoes have more Fructose than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 27.8 times more Energy, 225.7 times more Fat, 333.3 times more Saturated Fat, 30 times more Omega 3, 38.4 times more Omega 6, 16 times more Carbohydrate, 7.3 times more Sugars, 2.7 times more Fiber and 5.4 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.