Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Pie, fried pies, fruit

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Pie, fried pies, fruit	4%	44%	52%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Pie, fried pies, fruit	Recommended Dietary Allowance
Energy	6.2% 180kcal	109% 3160kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	166% 161g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	76.8% 24.6g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	355% 5.68g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	283% 48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	328% 426g	130g per day for Men 19-50 years
Sugars	34.3% 25g	295% 214g	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	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	18.4% 7g	68.4% 26g	38g per day for Men 19-50 years
Protein	17% 9.5g	53.6% 30g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Pie, fried pies, fruit	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	118% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	89% 14.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	23% 0.3mg	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	45% 180μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	33.3% 0.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	253% 228mg	14.4% 13mg	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	115% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Pie, fried pies, fruit	Recommended Dietary Allowance
Calcium	11% 110mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	52.2% 0.47mg	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	153% 12mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	97% 2.24mg	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	61.4% 430mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	19% 650mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	43.6% 24μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	222% 3330mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	25.5% 943g	10% 376g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Ripe Red Tomatoes vs Pie, fried pies, fruit:

• Cooked Ripe Red Tomatoes have 4.8 times more Vitamin A, 2.6 times more Vitamin B6 and 17.5 times more Vitamin C than Pie, fried pies, fruit.
• While Pie, fried pies, fruit contain 3.9 times more Vitamin B1, 4.8 times more Vitamin B2, 2.7 times more Vitamin B3, 1.4 times more Vitamin B9, more Vitamin B12, 3.1 times more Vitamin E and 1.5 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Pie, fried pies, fruit have similar amounts of Vitamin B5 per 1 kg.
• Both Cooked Ripe Red Tomatoes as well as Pie, fried pies, fruit have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Ripe Red Tomatoes vs Pie, fried pies, fruit:

• Cooked Ripe Red Tomatoes have 1.6 times more Copper, 3.4 times more Potassium and 2.5 times more Water than Pie, fried pies, fruit.
• While Pie, fried pies, fruit contain 2 times more Calcium, 1.8 times more Iron, 2.1 times more Manganese, 1.5 times more Phosphorus, 4.8 times more Selenium, 30.3 times more Sodium and 1.6 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Pie, fried pies, fruit have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Pie, fried pies, fruit contain 17.6 times more Energy, 146.4 times more Fat, 163.8 times more Saturated Fat, 284 times more Omega 3, 114.5 times more Omega 6, 10.6 times more Carbohydrate, 8.6 times more Sugars, 3.7 times more Fiber and 3.2 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Pie, fried pies, fruit have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.