Comparing Nutrients in 5 ounces Tomatoes VS Pie crust, standard-type, frozen, ready-to-bake, enriched

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Pie crust, standard-type, frozen, ready-to-bake, enriched	5%	52%	43%

Macro Nutrients

	Tomatoes	Pie crust, standard-type, frozen, ready-to-bake, enriched	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	22.3% 648kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	38% 37g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	36% 11.6g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	24.7% 4.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.24% 5.5g	53% 69g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	7.27% 5.27g	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	2.68% 1.94g	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	% 1.77g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	4.48% 1.7g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	15.6% 8.73g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Pie crust, standard-type, frozen, ready-to-bake, enriched	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	24% 3.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	11.5% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2.2% 0.66μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.3% 21.3μg	25% 99μg	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	21.6% 19.4mg	0% 0mg	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	5.1% 0.77mg	4.35% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	6.38% 7.65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Pie crust, standard-type, frozen, ready-to-bake, enriched	Recommended Dietary Allowance
Calcium	1.4% 14mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	12% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	4.8% 0.38mg	46% 3.7mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	27.2% 0.63mg	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	4.86% 34mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	4.04% 137mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	14.7% 8.08μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	38.6% 580mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	3.62% 134g	0.68% 25.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes VS Pie crust, standard-type, frozen, ready-to-bake, enriched per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomatoes versus 5 oz of Pie crust, standard-type, frozen, ready-to-bake, enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomatoes vs Pie crust, standard-type, frozen, ready-to-bake, enriched:

• 5 ounces of Tomatoes have more Vitamin A, 1.6 times more Vitamin B6, more Vitamin C and 1.5 times more Vitamin K than Pie crust, standard-type, frozen, ready-to-bake, enriched.
• While 5 oz of Pie crust, standard-type, frozen, ready-to-bake, enriched contain 7.4 times more Vitamin B1, 8.9 times more Vitamin B2, 4.5 times more Vitamin B3, 4.6 times more Vitamin B5 and 4.7 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Tomatoes and Pie crust, standard-type, frozen, ready-to-bake, enriched provide similar amounts of Vitamin E per five ounces.
• 5 ounces of Tomatoes have insufficient amounts of Vitamin B2 and Vitamin B5
• 5 ounces of Pie crust, standard-type, frozen, ready-to-bake, enriched have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Ripe Red Tomatoes as well as Pie crust, standard-type, frozen, ready-to-bake, enriched have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomatoes vs Pie crust, standard-type, frozen, ready-to-bake, enriched:

• 5 ounces of Tomatoes have 2.4 times more Potassium and 5.3 times more Water than Pie crust, standard-type, frozen, ready-to-bake, enriched.
• While 5 oz of Pie crust, standard-type, frozen, ready-to-bake, enriched contain 1.3 times more Copper, 9.6 times more Iron, 1.4 times more Magnesium, 3.9 times more Manganese, 3 times more Phosphorus, more Selenium, 81.8 times more Sodium and 2.6 times more Zinc than Raw Ripe Red Tomatoes.
• 5 ounces of Tomatoes lack sufficient amounts of Selenium and Zinc
• Both Raw Ripe Red Tomatoes as well as Pie crust, standard-type, frozen, ready-to-bake, enriched lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Pie crust, standard-type, frozen, ready-to-bake, enriched contain 25.4 times more Energy, 130.4 times more Fat, 291.4 times more Saturated Fat, 40.7 times more Omega 3, 37 times more Omega 6, 12.5 times more Carbohydrate, 1.4 times more Sugars, 2.1 times more Fiber and 7 times more Protein than Raw Ripe Red Tomatoes.
• 5 ounces of Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein