Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Pie crust, deep dish, frozen, unbaked, made with enriched flour

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Pie crust, deep dish, frozen, unbaked, made with enriched flour	5%	55%	40%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	73.2% 2123kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	134% 130g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	115% 37g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	32.6% 0.52g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	89.4% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	163% 212g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	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	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	16.7% 6.35g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	44.7% 25g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Recommended Dietary Allowance
Vitamin A	12% 109μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	71% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	32.7% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	16.4% 0.21mg	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	87.3% 349μg	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	115% 103mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17% 2.54mg	37.5% 5.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	56.7% 68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Recommended Dietary Allowance
Calcium	5% 50mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	40% 0.36mg	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	128% 10.3mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	94% 2.16mg	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	44% 308mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	12% 413mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	37% 20.4μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	107% 1601mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	11.6% 428g	2.18% 80.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Ripe Red Tomatoes vs Pie crust, deep dish, frozen, unbaked, made with enriched flour:

• Cooked Ripe Red Tomatoes have 1.7 times more Vitamin B6 than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• While Pie crust, deep dish, frozen, unbaked, made with enriched flour contains 6.3 times more Vitamin B1, 6.5 times more Vitamin B2, 4.7 times more Vitamin B3, 2.8 times more Vitamin B5, 5.9 times more Vitamin B9, 2.2 times more Vitamin E and 5.4 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Pie crust, deep dish, frozen, unbaked, made with enriched flour have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Cooked Ripe Red Tomatoes vs Pie crust, deep dish, frozen, unbaked, made with enriched flour:

• Cooked Ripe Red Tomatoes have 2.4 times more Potassium and 5.3 times more Water than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• While Pie crust, deep dish, frozen, unbaked, made with enriched flour contains 1.8 times more Calcium, 3.3 times more Iron, 1.7 times more Magnesium, 4.5 times more Manganese, 2.4 times more Phosphorus, 9 times more Selenium, 32.1 times more Sodium and 3.3 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Pie crust, deep dish, frozen, unbaked, made with enriched flour have similar amounts of Copper per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Pie crust, deep dish, frozen, unbaked, made with enriched flour contains 26 times more Energy, 261.3 times more Fat, 541.9 times more Saturated Fat, 57.5 times more Omega 3, 79.7 times more Omega 6, 11.7 times more Carbohydrate, 2 times more Fiber and 5.8 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Pie crust, deep dish, frozen, unbaked, made with enriched flour have insufficient amounts of Glucose and Sucrose in 1 lb.