Comparing Nutrients in 7 ounces Pie crust, deep dish, frozen, unbaked, made with enriched flour VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Pie crust, deep dish, frozen, unbaked, made with enriched flour	5%	55%	40%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	32% 929kcal	1.1% 31.8kcal	2900kcal per day for Men 19-50 years
Fat	58.8% 57g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	50.4% 16g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	14.3% 0.23g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	39% 6.65g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.4% 93g	5.3% 6.9g	130g per day for Men 19-50 years
Sugars	NA	6.98% 5.06g	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	3.6% 2.6g	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	% 2.46g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	19.6% 11g	2.8% 1.57g	56g per day for Men 19-50 years

Vitamins

	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	NA	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.5% 0.45mg	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	8.83% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.71mg	4.64% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.17% 0.093mg	17% 0.22mg	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	38.2% 153μg	3.97% 16μg	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	NA	27.8% 25mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16.4% 2.46mg	7.8% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 29.8μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	17.4% 0.16mg	11.5% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 10μg	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	56% 4.5mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	5.87% 0.13mg	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	19.3% 135mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	5.3% 181mg	11% 379mg	3400mg per day for Men 19-50 years
Selenium	16.2% 8.93μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	46.7% 701mg	15.2% 228mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	0.95% 35.3g	5.1% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie crust, deep dish, frozen, unbaked, made with enriched flour VS Tomatoes in Juice with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Pie crust, deep dish, frozen, unbaked, made with enriched flour versus 7 oz of Tomatoes in Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Pie crust, deep dish, frozen, unbaked, made with enriched flour vs Tomatoes in Juice with Salt:

• 7 ounces of Pie crust, deep dish, frozen, unbaked, made with enriched flour have 2.6 times more Vitamin B2, 3.5 times more Vitamin B3, 3.1 times more Vitamin B5, 9.6 times more Vitamin B9, 2.1 times more Vitamin E and 5.8 times more Vitamin K than Tomatoes in Juice with Salt.
• While 7 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.5 times more Vitamin B1 and 2.4 times more Vitamin B6 than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• Both Pie crust, deep dish, frozen, unbaked, made with enriched flour as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Pie crust, deep dish, frozen, unbaked, made with enriched flour vs Tomatoes in Juice with Salt:

• 7 ounces of Pie crust, deep dish, frozen, unbaked, made with enriched flour have 1.5 times more Copper, 4 times more Iron, 1.5 times more Magnesium, 7 times more Manganese, 4 times more Phosphorus, 6.4 times more Selenium, 3.1 times more Sodium and 3.8 times more Zinc than Tomatoes in Juice with Salt.
• While 7 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.7 times more Calcium, 2.1 times more Potassium and 5.3 times more Water than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• 7 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pie crust, deep dish, frozen, unbaked, made with enriched flour have 29.3 times more Energy, 115 times more Fat, 239.1 times more Saturated Fat, 28.8 times more Omega 3, 34.5 times more Omega 6, 13.5 times more Carbohydrate and 7 times more Protein than Tomatoes in Juice with Salt.
• While 7 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.4 times more Fiber than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• 7 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein