Comparing Nutrients in 500 calories Pie, apple, commercially prepared, enriched flour VS Stewed Canned Tomatoes

Weight per 500 calories

• Pie, apple, commercially prepared, enriched flour: 211g
• Stewed Canned Tomatoes: 1923g

Pie, apple, commercially prepared, enriched flour has 9.1 times more energy per 100g than Stewed Canned Tomatoes. It has above average energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 500 calories - Pie, apple, commercially prepared, enriched flour or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Pie, apple, commercially prepared, enriched flour	3%	41%	56%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Pie, apple, commercially prepared, enriched flour	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24% 23.2g	3.77% 3.65g	97g per day for Men 19-50 years
Saturated Fat	25% 8g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	16.2% 0.26g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	25.6% 4.36g	8.37% 1.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.7g	92% 119g	130g per day for Men 19-50 years
Sugars	45.5% 33g	93% 67.7g	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	NA	50% 36g	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	NA	% 31.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.38g	g per day for Men 19-50 years
Fiber	8.9% 3.38g	50.6% 19.2g	38g per day for Men 19-50 years
Protein	7.16% 4g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Pie, apple, commercially prepared, enriched flour	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	7.5% 67.5μg	19.2% 173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.92% 0.059mg	73.7% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.4% 0.057mg	51.8% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.47% 0.55mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.02% 0.25mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.17% 0.08mg	25% 0.33mg	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	14.2% 57μg	24% 96μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.88% 0.021μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.5% 6.75mg	169% 152mg	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	21.4% 3.2mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.15% 7.4μg	38.5% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, apple, commercially prepared, enriched flour	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	2.32% 23.2mg	65.4% 654mg	1000mg per day for Men 19-50 years
Copper	10.8% 0.097mg	239% 2.15mg	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	12% 0.95mg	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	3.5% 14.8mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	49.3% 1.13mg	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	7.23% 50.6mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	4.03% 137mg	117% 3981mg	3400mg per day for Men 19-50 years
Selenium	3.84% 2.1μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	28.3% 424mg	283% 4250mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	2.98% 110g	47.6% 1760g	3700g per day for Men 19-50 years

Pie, Apple, Commercially Prepared, Enriched Flour VS Stewed Canned Tomatoes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Pie, apple, commercially prepared, enriched flour or Stewed Canned Tomatoes?

Lets compare vitamin content per 500 calories of Pie, apple, commercially prepared, enriched flour vs Stewed Canned Tomatoes:

• 500 kcal of Stewed Canned Ripe Red Tomatoes contain 2.6 times more Vitamin A, 15 times more Vitamin B1, 11.8 times more Vitamin B2, 24.7 times more Vitamin B3, 8.7 times more Vitamin B5, 4.1 times more Vitamin B6, 1.7 times more Vitamin B9, 22.5 times more Vitamin C, 5 times more Vitamin E and 6.3 times more Vitamin K than Pie, apple, commercially prepared, enriched flour.
• 500 calories of Pie, apple, commercially prepared, enriched flour have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin C and Vitamin K
• Both Pie, apple, commercially prepared, enriched flour as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Pie, apple, commercially prepared, enriched flour vs Stewed Canned Tomatoes:

• 500 kcal of Stewed Canned Ripe Red Tomatoes contain 28.2 times more Calcium, 22.2 times more Copper, 26.9 times more Iron, 15.6 times more Magnesium, 3 times more Manganese, 7.6 times more Phosphorus, 29 times more Potassium, 5.5 times more Selenium, 10 times more Sodium, 9.7 times more Zinc and 16 times more Water than Pie, apple, commercially prepared, enriched flour.
• 500 calories of Pie, apple, commercially prepared, enriched flour lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Pie, apple, commercially prepared, enriched flour have 6.4 times more Fat, 16 times more Saturated Fat, 4.5 times more Omega 3 and 3.1 times more Omega 6 than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 1.7 times more Carbohydrate, 2.1 times more Sugars, 5.7 times more Fiber and 4.4 times more Protein than Pie, apple, commercially prepared, enriched flour.
• Both Pie, apple, commercially prepared, enriched flour and Stewed Canned Tomatoes offer comparable quantities of Energy per 500 calories.
• 500 calories of Pie, apple, commercially prepared, enriched flour provide inadequate amounts of Fiber and Protein
• 500 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 3 and Omega 6