Comparing Nutrients in 5 ounces Pie, coconut creme, commercially prepared VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Pie, coconut creme, commercially prepared	3%	49%	48%
Tomatoes	17%	9%	74%

Macro Nutrients

	Pie, coconut creme, commercially prepared	Tomatoes	Recommended Dietary Allowance
Energy	14.6% 422kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	24.3% 23.5g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	31% 9.9g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	6.64% 0.11g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	12.2% 2.1g	0.67% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.7% 53g	4.24% 5.5g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	5.14% 3.73g	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	2.68% 1.94g	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	% 1.77g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	4.85% 1.84g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	2.23% 1.25g	56g per day for Men 19-50 years

Vitamins

	Pie, coconut creme, commercially prepared	Tomatoes	Recommended Dietary Allowance
Vitamin A	4.25% 38.3μg	6.6% 59.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	4.37% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.77% 0.28mg	5.26% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.8% 0.34mg	2.52% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.4% 0.096mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	2.2% 0.66μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.5% 9.92μg	5.3% 21.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.1% 0.17μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	21.6% 19.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1.4% 8.5IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.4% 0.21mg	5.1% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.26% 7.5μg	9.33% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, coconut creme, commercially prepared	Tomatoes	Recommended Dietary Allowance
Calcium	4.1% 41mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	10.7% 0.096mg	9.3% 0.084mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.082% 3.26μg	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% 1.13mg	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	7.03% 0.16mg	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	17.2% 120mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	2.7% 92mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	19.3% 289mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	6.06% 0.67mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	1.65% 61.2g	3.62% 134g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Pie, coconut creme, commercially prepared vs Tomatoes:

• Pie, coconut creme, commercially prepared has 1.4 times more Vitamin B1, 4.2 times more Vitamin B2, 2.7 times more Vitamin B5, more Vitamin B12 and more Vitamin D than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.6 times more Vitamin A, 3 times more Vitamin B3, 2.1 times more Vitamin B9, more Vitamin C, 3.6 times more Vitamin E and 1.5 times more Vitamin K than Pie, coconut creme, commercially prepared.
• Both Pie, coconut creme, commercially prepared and Raw Ripe Red Tomatoes have similar amounts of Vitamin B6 per 5 oz.

Comparing minerals per 5 ounces for Pie, coconut creme, commercially prepared vs Tomatoes:

• Pie, coconut creme, commercially prepared has 2.9 times more Calcium, 3 times more Iron, 1.8 times more Magnesium, 3.8 times more Manganese, 3.5 times more Phosphorus, more Selenium, 40.8 times more Sodium and 2.8 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3.6 times more Potassium and 2.2 times more Water than Pie, coconut creme, commercially prepared.
• Both Pie, coconut creme, commercially prepared and Raw Ripe Red Tomatoes have similar amounts of Copper per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Pie, coconut creme, commercially prepared has 16.6 times more Energy, 83 times more Fat, 249.1 times more Saturated Fat, 25 times more Omega 3, 18.4 times more Omega 6, 9.6 times more Carbohydrate, 7 times more Sugars and 2.4 times more Protein than Raw Ripe Red Tomatoes.
• Both Pie, coconut creme, commercially prepared and Raw Ripe Red Tomatoes have similar amounts of Fiber per 5 oz.
• Both Pie, coconut creme, commercially prepared as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.