Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Pie, coconut creme, commercially prepared

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Pie, coconut creme, commercially prepared	3%	49%	48%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	46.6% 1352kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	77.6% 75.3g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	99% 31.6g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	39% 6.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	130% 169g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	116% 84g	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	8.2% 5.94g	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	% 5.35g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Vitamin A	12% 109μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	21.8% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	23.7% 0.31mg	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	14.7% 59μg	7.94% 31.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	22.7% 0.54μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	115% 103mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	4.54% 27.2IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17% 2.54mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Calcium	5% 50mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	34.3% 0.31mg	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	38.6% 3.1mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	86.4% 2mg	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	18% 127mg	55% 386mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	8.67% 295mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	61.7% 925mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	19.4% 2.13mg	11mg per day for Men 19-50 years
Water	11.6% 428g	5.3% 196g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Pie, coconut creme, commercially prepared per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Ripe Red Tomatoes versus 1 lb of Pie, coconut creme, commercially prepared to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Ripe Red Tomatoes vs Pie, coconut creme, commercially prepared:

• 1 pound of Cooked Ripe Red Tomatoes has 2.7 times more Vitamin B3, 1.9 times more Vitamin B9, more Vitamin C and 3.7 times more Vitamin E than Pie, coconut creme, commercially prepared.
• While 1 lb of Pie, coconut creme, commercially prepared contains 1.4 times more Vitamin B1, 3.6 times more Vitamin B2, 1.9 times more Vitamin B5, more Vitamin B12 and 1.9 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Pie, coconut creme, commercially prepared provide similar amounts of Vitamin A and Vitamin B6 per one pound.
• 1 pound of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2 and Vitamin B12
• 1 pound of Pie, coconut creme, commercially prepared have insufficient amounts of Vitamin B3, Vitamin B9, Vitamin C and Vitamin E
• Both Cooked Ripe Red Tomatoes as well as Pie, coconut creme, commercially prepared have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Ripe Red Tomatoes vs Pie, coconut creme, commercially prepared:

• 1 pound of Cooked Ripe Red Tomatoes has 3.4 times more Potassium and 2.2 times more Water than Pie, coconut creme, commercially prepared.
• While 1 lb of Pie, coconut creme, commercially prepared contains 2.6 times more Calcium, 2.2 times more Magnesium, 4.2 times more Manganese, 3 times more Phosphorus, 10.6 times more Selenium, 18.5 times more Sodium and 3.4 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Pie, coconut creme, commercially prepared contain similar levels of Copper and Iron per one pound.
• 1 pound of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc
• 1 pound of Pie, coconut creme, commercially prepared lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Pie, coconut creme, commercially prepared contains 16.6 times more Energy, 150.9 times more Fat, 465.1 times more Saturated Fat, 37.5 times more Omega 3, 35 times more Omega 6, 9.3 times more Carbohydrate, 7.4 times more Sugars, 1.9 times more Fiber and 2.2 times more Protein than Cooked Ripe Red Tomatoes.
• 1 pound of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein