Comparing Nutrients in 5 ounces Pie, fried pies, fruit VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Pie, fried pies, fruit	4%	44%	52%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Pie, fried pies, fruit	Tomato Puree	Recommended Dietary Allowance
Energy	15.4% 448kcal	1.86% 54kcal	2900kcal per day for Men 19-50 years
Fat	23.5% 23g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	50.3% 0.81g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	40% 6.8g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.4% 60.4g	9.8% 12.7g	130g per day for Men 19-50 years
Sugars	42% 30.3g	9.44% 6.85g	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	4.65% 3.37g	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	% 3.47g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	7.6% 4.25g	4.18% 2.34g	56g per day for Men 19-50 years

Vitamins

	Pie, fried pies, fruit	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	4.1% 37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.1% 0.16mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.27% 0.043mg	13.7% 0.18mg	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	6.38% 25.5μg	3.9% 15.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.72% 0.11μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.05% 1.84mg	16.7% 15mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16.3% 2.44mg	18.6% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	4% 4.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, fried pies, fruit	Tomato Puree	Recommended Dietary Allowance
Calcium	3.1% 31mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	7.4% 0.067mg	45.2% 0.41mg	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	21.6% 1.73mg	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	10.4% 0.24mg	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	8.7% 61mg	8.1% 56.7mg	700mg per day for Men 19-50 years
Potassium	2.7% 92mg	18.3% 622mg	3400mg per day for Men 19-50 years
Selenium	6.2% 3.4μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	31.5% 472mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	3.37% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, fried pies, fruit VS Tomato Puree per 5 oz

Compare the macro and micronutrient content in 5 oz of Pie, fried pies, fruit versus 5 oz of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Pie, fried pies, fruit vs Tomato Puree:

• 5 ounces of Pie, fried pies, fruit have 5.6 times more Vitamin B1, 1.3 times more Vitamin B2, 1.6 times more Vitamin B9, more Vitamin B12 and 1.2 times more Vitamin K than Tomato Puree.
• While 5 oz of Canned Tomato Puree contain 5.2 times more Vitamin A, 4 times more Vitamin B5, 4.2 times more Vitamin B6 and 8.2 times more Vitamin C than Pie, fried pies, fruit.
• Both Pie, fried pies, fruit and Tomato Puree provide similar amounts of Vitamin B3 and Vitamin E per five ounces.
• 5 ounces of Pie, fried pies, fruit have insufficient amounts of Vitamin A and Vitamin C
• 5 ounces of Tomato Puree have insufficient amounts of Vitamin B12
• Both Pie, fried pies, fruit as well as Canned Tomato Puree have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Pie, fried pies, fruit vs Tomato Puree:

• 5 ounces of Pie, fried pies, fruit have 1.2 times more Calcium, 1.3 times more Manganese, 3.4 times more Selenium and 11.9 times more Sodium than Tomato Puree.
• While 5 oz of Canned Tomato Puree contain 6.1 times more Copper, 1.5 times more Iron, 2.3 times more Magnesium, 6.8 times more Potassium, 1.6 times more Zinc and 2.3 times more Water than Pie, fried pies, fruit.
• Both Pie, fried pies, fruit and Tomato Puree contain similar levels of Phosphorus per five ounces.
• 5 ounces of Pie, fried pies, fruit lack sufficient amounts of Potassium
• 5 ounces of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pie, fried pies, fruit have 8.3 times more Energy, 76.7 times more Fat, 84.7 times more Saturated Fat, 142 times more Omega 3, 58.6 times more Omega 6, 4.7 times more Carbohydrate, 4.4 times more Sugars, 1.4 times more Fiber and 1.8 times more Protein than Tomato Puree.
• 5 ounces of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6