Comparing Nutrients in 500 calories Pie crust, refrigerated, regular, baked VS Cooked Ripe Red Tomatoes

Weight per 500 calories

• Pie crust, refrigerated, regular, baked: 99g
• Cooked Ripe Red Tomatoes: 2778g

Pie crust, refrigerated, regular, baked has 28.1 times more energy per 100g than Cooked Ripe Red Tomatoes. It has very high energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Pie crust, refrigerated, regular, baked or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Pie crust, refrigerated, regular, baked	3%	51%	46%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Pie crust, refrigerated, regular, baked	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	29.2% 28.3g	3.15% 3.06g	97g per day for Men 19-50 years
Saturated Fat	34.2% 11g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	9.14% 0.15g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	6.86% 1.17g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.5% 58g	85.7% 111g	130g per day for Men 19-50 years
Sugars	NA	95% 69g	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% 36.4g	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	% 32.8g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	3.64% 1.4g	51% 19.4g	38g per day for Men 19-50 years
Protein	6% 3.37g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Pie crust, refrigerated, regular, baked	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.5% 0.14mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.8% 0.037mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	92% 14.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.83% 0.29mg	71.7% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.52% 0.02mg	169% 2.2mg	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	7.9% 31.6μg	90% 361μg	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	NA	704% 633mg	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	0.33% 0.049mg	104% 15.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	65% 77.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, refrigerated, regular, baked	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	1.2% 12mg	30.6% 306mg	1000mg per day for Men 19-50 years
Copper	5.6% 0.05mg	231% 2.1mg	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	14.2% 1.14mg	236% 19mg	8mg per day for Men 19-50 years
Magnesium	2.1% 8.9mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	8.98% 0.21mg	127% 2.9mg	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	7.34% 51.4mg	111% 778mg	700mg per day for Men 19-50 years
Potassium	2.4% 82mg	178% 6056mg	3400mg per day for Men 19-50 years
Selenium	8.1% 4.45μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	31% 466mg	20.4% 306mg	1500mg per day for Men 19-50 years
Zinc	1.98% 0.22mg	35.4% 3.9mg	11mg per day for Men 19-50 years
Water	0.21% 7.87g	71% 2621g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Pie crust, refrigerated, regular, baked vs Cooked Ripe Red Tomatoes:

• Cooked Ripe Red Tomatoes contain 7.2 times more Vitamin B1, 16.7 times more Vitamin B2, 11.6 times more Vitamin B3, 12.3 times more Vitamin B5, 111 times more Vitamin B6, 11.4 times more Vitamin B9, 314.8 times more Vitamin E and 196.8 times more Vitamin K than Pie crust, refrigerated, regular, baked.
• Both Pie crust, refrigerated, regular, baked as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Pie crust, refrigerated, regular, baked vs Cooked Ripe Red Tomatoes:

• Pie crust, refrigerated, regular, baked has 1.5 times more Sodium than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 25.8 times more Calcium, 41.3 times more Copper, 16.6 times more Iron, 28.1 times more Magnesium, 14.1 times more Manganese, 15.1 times more Phosphorus, 73.8 times more Potassium, 3.1 times more Selenium, 17.9 times more Zinc and 333.2 times more Water than Pie crust, refrigerated, regular, baked.

Comparison of macro-nutrients per 500 calories:

• Pie crust, refrigerated, regular, baked has 9.3 times more Fat, 26.3 times more Saturated Fat, 2.6 times more Omega 3 and 2.9 times more Omega 6 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.9 times more Carbohydrate, 14.1 times more Fiber and 7.8 times more Protein than Pie crust, refrigerated, regular, baked.
• Both Pie crust, refrigerated, regular, baked and Cooked Ripe Red Tomatoes have similar amounts of Energy per 500 kcal.
• Both Pie crust, refrigerated, regular, baked as well as Cooked Ripe Red Tomatoes have insufficient amounts of Glucose and Sucrose in 500 kcal.