Comparing Nutrients in 500 calories Pie, apple, commercially prepared, unenriched flour VS Tomatoes in Juice with Salt

Weight per 500 calories

• Pie, apple, commercially prepared, unenriched flour: 211g
• Tomatoes in Juice with Salt: 3125g

Pie, apple, commercially prepared, unenriched flour has 14.8 times more energy per 100g than Tomatoes in Juice with Salt. It has above average energy density when compared to other foods. Canned Red Ripe Tomatoes in Tomato Juice with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Pie, apple, commercially prepared, unenriched flour or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Pie, apple, commercially prepared, unenriched flour	3%	41%	56%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Pie, apple, commercially prepared, unenriched flour	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24% 23.2g	8.05% 7.8g	97g per day for Men 19-50 years
Saturated Fat	25% 8g	3.32% 1.06g	32g per day for Men 19-50 years
Omega 3	16.2% 0.26g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	25.6% 4.36g	18% 3.03g	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	83.4% 108g	130g per day for Men 19-50 years
Sugars	NA	110% 79.7g	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	56.5% 41g	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	% 38.8g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	8.9% 3.38g	156% 59.4g	38g per day for Men 19-50 years
Protein	7.16% 4g	44% 24.7g	56g per day for Men 19-50 years

Vitamins

	Pie, apple, commercially prepared, unenriched flour	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	6.8% 61μg	69.4% 625μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.6% 0.28mg	1497% 18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	132% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.37mg	139% 22.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.02% 0.25mg	73% 3.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.17% 0.08mg	267% 3.47mg	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	2.1% 8.44μg	62.5% 250μg	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	438% 394mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	67.7% 81.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, apple, commercially prepared, unenriched flour	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	2.32% 23.2mg	103% 1031mg	1000mg per day for Men 19-50 years
Copper	10.8% 0.097mg	181% 1.63mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4% 159μg	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	32% 2.55mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	3.5% 14.8mg	74.4% 313mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	92% 2.13mg	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	76% 531mg	700mg per day for Men 19-50 years
Potassium	4.03% 137mg	176% 5969mg	3400mg per day for Men 19-50 years
Selenium	NA	39.8% 22μg	55μg per day for Men 19-50 years
Sodium	37.4% 561mg	240% 3594mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	34% 3.75mg	11mg per day for Men 19-50 years
Water	2.98% 110g	80% 2961g	3700g per day for Men 19-50 years

Pie, Apple, Commercially Prepared, Unenriched Flour VS Tomatoes In Juice With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Pie, apple, commercially prepared, unenriched flour or Tomatoes in Juice with Salt?

Lets compare vitamin content per 500 calories of Pie, apple, commercially prepared, unenriched flour vs Tomatoes in Juice with Salt:

• 500 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 10.2 times more Vitamin A, 63.6 times more Vitamin B1, 5.2 times more Vitamin B2, 9.4 times more Vitamin B3, 14.6 times more Vitamin B5, 43.3 times more Vitamin B6, 29.6 times more Vitamin B9 and 58.3 times more Vitamin C than Pie, apple, commercially prepared, unenriched flour.
• 500 calories of Pie, apple, commercially prepared, unenriched flour have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Pie, apple, commercially prepared, unenriched flour as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Pie, apple, commercially prepared, unenriched flour vs Tomatoes in Juice with Salt:

• 500 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 44.4 times more Calcium, 16.7 times more Copper, 7 times more Iron, 21.2 times more Magnesium, 5.5 times more Manganese, 10.5 times more Phosphorus, 43.5 times more Potassium, 6.4 times more Sodium, 11.1 times more Zinc and 26.9 times more Water than Pie, apple, commercially prepared, unenriched flour.
• 500 calories of Pie, apple, commercially prepared, unenriched flour lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Pie, apple, commercially prepared, unenriched flour have 3 times more Fat, 7.5 times more Saturated Fat, 2.1 times more Omega 3 and 1.4 times more Omega 6 than Tomatoes in Juice with Salt.
• While 500 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.5 times more Carbohydrate, 17.6 times more Fiber and 6.2 times more Protein than Pie, apple, commercially prepared, unenriched flour.
• Both Pie, apple, commercially prepared, unenriched flour and Tomatoes in Juice with Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Pie, apple, commercially prepared, unenriched flour provide inadequate amounts of Fiber and Protein
• 500 calories of Tomatoes in Juice with Salt provide inadequate amounts of Omega 3