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

Weight per 500 calories

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

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

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

Macros Ratio

	Protein	Fat	Carbs
Pie crust, refrigerated, regular, baked	3%	51%	46%
Tomatoes	17%	9%	74%

Macro Nutrients

	Pie crust, refrigerated, regular, baked	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	29.2% 28.3g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	34.2% 11g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	9.14% 0.15g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	13% 2.22g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.5% 58g	83% 108g	130g per day for Men 19-50 years
Sugars	NA	101% 73g	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	52.5% 38g	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	% 34.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	3.64% 1.4g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	6% 3.37g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Pie crust, refrigerated, regular, baked	Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.5% 0.14mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.8% 0.037mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.83% 0.29mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.52% 0.02mg	171% 2.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	43.4% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.9% 31.6μg	104% 417μg	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	423% 381mg	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	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, refrigerated, regular, baked	Tomatoes	Recommended Dietary Allowance
Calcium	1.2% 12mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	5.6% 0.05mg	182% 1.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.6% 64μg	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	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	2.1% 8.9mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	8.98% 0.21mg	138% 3.17mg	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	95% 667mg	700mg per day for Men 19-50 years
Potassium	2.4% 82mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	8.1% 4.45μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	31% 466mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	1.98% 0.22mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	0.21% 7.87g	71% 2626g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes contain 7.4 times more Vitamin B1, 14.4 times more Vitamin B2, 13 times more Vitamin B3, 8.5 times more Vitamin B5, 112.4 times more Vitamin B6, 13.2 times more Vitamin B9, 303.6 times more Vitamin E and 555.2 times more Vitamin K than Pie crust, refrigerated, regular, baked.
• Both Pie crust, refrigerated, regular, baked as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 500 kcal.

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

• Pie crust, refrigerated, regular, baked has more Selenium and 3.4 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 23.4 times more Calcium, 32.5 times more Copper, 6.6 times more Iron, 34.4 times more Magnesium, 15.3 times more Manganese, 13 times more Phosphorus, 80.3 times more Potassium, 21.7 times more Zinc and 333.8 times more Water than Pie crust, refrigerated, regular, baked.

Comparison of macro-nutrients per 500 calories:

• Pie crust, refrigerated, regular, baked has 5.1 times more Fat, 14.1 times more Saturated Fat, 1.8 times more Omega 3 and 1.5 times more Omega 6 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.9 times more Carbohydrate, 24.1 times more Fiber and 7.3 times more Protein than Pie crust, refrigerated, regular, baked.
• Both Pie crust, refrigerated, regular, baked and Raw Ripe Red Tomatoes have similar amounts of Energy per 500 kcal.
• Both Pie crust, refrigerated, regular, baked as well as Raw Ripe Red Tomatoes have insufficient amounts of Glucose and Sucrose in 500 kcal.