Comparing Nutrients in 500 calories Tomatoes VS Pie crust, deep dish, frozen, baked, made with enriched flour

Weight per 500 calories

• Tomatoes: 2778g
• Pie crust, deep dish, frozen, baked, made with enriched flour: 96g

Pie crust, deep dish, frozen, baked, made with enriched flour has 28.9 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is very high in comparison to other foods. Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Tomatoes or Pie crust, deep dish, frozen, baked, made with enriched flour?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Pie crust, deep dish, frozen, baked, made with enriched flour	5%	55%	40%

Macro Nutrients

	Tomatoes	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	31.5% 30.6g	97g per day for Men 19-50 years
Saturated Fat	2.43% 0.78g	26.6% 8.5g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	7.8% 0.12g	1.6g per day for Men 19-50 years
Omega 6	13% 2.22g	21% 3.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	38.7% 50.4g	130g per day for Men 19-50 years
Sugars	101% 73g	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	52.5% 38g	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	% 34.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	87.7% 33.3g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	43.7% 24.4g	10.5% 5.85g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Vitamin A	130% 1167μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85.6% 1.03mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	9.6% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	17% 2.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.4% 2.47mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.22mg	2.95% 0.038mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	43.4% 13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	104% 417μg	22.6% 90μg	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	423% 381mg	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	100% 15mg	8.9% 1.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	183% 219μg	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Calcium	27.8% 278mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	9.5% 0.085mg	0.9mg per day for Men 19-50 years
Fluoride	1.6% 64μg	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	94% 7.5mg	29.6% 2.37mg	8mg per day for Men 19-50 years
Magnesium	72.8% 306mg	3.9% 16.3mg	420mg per day for Men 19-50 years
Manganese	138% 3.17mg	22.2% 0.51mg	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	95% 667mg	10.6% 74mg	700mg per day for Men 19-50 years
Potassium	194% 6583mg	2.9% 99mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	8.72% 4.8μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	25% 377mg	1500mg per day for Men 19-50 years
Zinc	43% 4.72mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	71% 2626g	0.21% 7.93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Tomatoes vs Pie crust, deep dish, frozen, baked, made with enriched flour:

• Raw Ripe Red Tomatoes have 4.1 times more Vitamin B1, 4.2 times more Vitamin B2, 6 times more Vitamin B3, 6.4 times more Vitamin B5, 57.9 times more Vitamin B6, 4.6 times more Vitamin B9, 11.2 times more Vitamin E and 13.7 times more Vitamin K than Pie crust, deep dish, frozen, baked, made with enriched flour.
• Both Raw Ripe Red Tomatoes as well as Pie crust, deep dish, frozen, baked, made with enriched flour have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Tomatoes vs Pie crust, deep dish, frozen, baked, made with enriched flour:

• Raw Ripe Red Tomatoes have 12.6 times more Calcium, 19.2 times more Copper, 3.2 times more Iron, 18.7 times more Magnesium, 6.2 times more Manganese, 9 times more Phosphorus, 66.6 times more Potassium, 9.5 times more Zinc and 331.2 times more Water than Pie crust, deep dish, frozen, baked, made with enriched flour.
• While Pie crust, deep dish, frozen, baked, made with enriched flour contains more Selenium and 2.7 times more Sodium than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 500 calories:

• Raw Ripe Red Tomatoes have 2.1 times more Carbohydrate, 15.1 times more Fiber and 4.2 times more Protein than Pie crust, deep dish, frozen, baked, made with enriched flour.
• While Pie crust, deep dish, frozen, baked, made with enriched flour contains 5.5 times more Fat, 10.9 times more Saturated Fat, 1.5 times more Omega 3 and 1.6 times more Omega 6 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Pie crust, deep dish, frozen, baked, made with enriched flour have similar amounts of Energy per 500 kcal.
• Both Raw Ripe Red Tomatoes as well as Pie crust, deep dish, frozen, baked, made with enriched flour have insufficient amounts of Glucose and Sucrose in 500 kcal.