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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Pie, fried pies, fruit	4%	44%	52%

Macro Nutrients

	Tomatoes	Pie, fried pies, fruit	Recommended Dietary Allowance
Energy	6.2% 180kcal	109% 3160kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	166% 161g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	76.8% 24.6g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	355% 5.68g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	283% 48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	328% 426g	130g per day for Men 19-50 years
Sugars	36.3% 26.3g	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	19% 13.7g	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	% 12.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	31.6% 12g	68.4% 26g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	53.6% 30g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Pie, fried pies, fruit	Recommended Dietary Allowance
Vitamin A	46.7% 420μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	118% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.94mg	89% 14.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	15.6% 4.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.5% 150μg	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	152% 137mg	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	36% 5.4mg	115% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66% 79μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Pie, fried pies, fruit	Recommended Dietary Allowance
Calcium	10% 100mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	52.2% 0.47mg	0.9mg per day for Men 19-50 years
Fluoride	0.58% 23μg	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	33.8% 2.7mg	153% 12mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	49.6% 1.14mg	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	34.3% 240mg	61.4% 430mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	19% 650mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	43.6% 24μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	222% 3330mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	25.5% 945g	10% 376g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 8.4 times more Vitamin A, 2.7 times more Vitamin B6, 10.5 times more Vitamin C and 1.9 times more Vitamin K than Pie, fried pies, fruit.
• While Pie, fried pies, fruit contain 3.8 times more Vitamin B1, 5.6 times more Vitamin B2, 2.4 times more Vitamin B3, more Vitamin B12 and 3.2 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Pie, fried pies, fruit have similar amounts of Vitamin B5 and Vitamin B9 per 1 kg.
• Both Raw 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 Tomatoes vs Pie, fried pies, fruit:

• Raw Ripe Red Tomatoes have 1.3 times more Copper, 3.6 times more Potassium and 2.5 times more Water than Pie, fried pies, fruit.
• While Pie, fried pies, fruit contain 2.2 times more Calcium, 4.5 times more Iron, 2 times more Manganese, 1.8 times more Phosphorus, more Selenium, 66.6 times more Sodium and 1.4 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw 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, 80.5 times more Fat, 87.8 times more Saturated Fat, 189.3 times more Omega 3, 60.1 times more Omega 6, 11 times more Carbohydrate, 8.1 times more Sugars, 2.2 times more Fiber and 3.4 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Pie, fried pies, fruit have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.