Comparing Nutrients in 5 ounces Cooked Ripe Red Tomatoes VS Pie, apple, commercially prepared, enriched flour

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Pie, apple, commercially prepared, enriched flour	3%	41%	56%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	11.6% 336kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	16% 15.6g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	17.2% 2.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.37% 5.7g	37% 48g	130g per day for Men 19-50 years
Sugars	4.87% 3.53g	30.6% 22g	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	2.56% 1.86g	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	% 1.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	2.6% 0.99g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Vitamin A	3.78% 34μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.25% 0.051mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.7% 0.75mg	2.33% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.66% 0.18mg	3.37% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	4.14% 0.054mg	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	4.6% 18.4μg	9.57% 38.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.59% 0.014μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	36% 32.3mg	5.04% 4.54mg	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	5.3% 0.79mg	14.4% 2.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	7.24% 0.065mg	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	12% 0.96mg	7.97% 0.64mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	6.47% 0.15mg	11.2% 0.26mg	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	5.67% 39.7mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	9.1% 309mg	2.7% 92mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	19% 285mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	3.6% 134g	2% 74g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cooked Ripe Red Tomatoes vs Pie, apple, commercially prepared, enriched flour:

• Cooked Ripe Red Tomatoes have 1.3 times more Vitamin B1, 2 times more Vitamin B3, 2.1 times more Vitamin B6 and 7.1 times more Vitamin C than Pie, apple, commercially prepared, enriched flour.
• While Pie, apple, commercially prepared, enriched flour contains 1.3 times more Vitamin A, 2.1 times more Vitamin B9, 2.7 times more Vitamin E and 1.3 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Pie, apple, commercially prepared, enriched flour have similar amounts of Vitamin B2 and Vitamin B5 per 5 oz.
• Both Cooked Ripe Red Tomatoes as well as Pie, apple, commercially prepared, enriched flour have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cooked Ripe Red Tomatoes vs Pie, apple, commercially prepared, enriched flour:

• Cooked Ripe Red Tomatoes have 1.6 times more Copper, 1.5 times more Iron, 1.3 times more Magnesium, 3.4 times more Potassium and 1.8 times more Water than Pie, apple, commercially prepared, enriched flour.
• While Pie, apple, commercially prepared, enriched flour contains 1.7 times more Manganese, 2 times more Selenium and 18.3 times more Sodium than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Pie, apple, commercially prepared, enriched flour have similar amounts of Calcium, Phosphorus and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Pie, apple, commercially prepared, enriched flour contains 13.2 times more Energy, 100 times more Fat, 253.1 times more Saturated Fat, 61.5 times more Omega 3, 49.2 times more Omega 6, 8.5 times more Carbohydrate, 6.3 times more Sugars, 2.3 times more Fiber and 2 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Pie, apple, commercially prepared, enriched flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.