Comparing Nutrients in 7 ounces Pie, fried pies, fruit VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Pie, fried pies, fruit	4%	44%	52%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Pie, fried pies, fruit	Tomato Paste	Recommended Dietary Allowance
Energy	21.6% 627kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	15.2% 4.88g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	70.4% 1.13g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	56% 9.54g	1.77% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.5g	29% 37.5g	130g per day for Men 19-50 years
Sugars	58.6% 42.5g	33.3% 24g	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	16% 11.6g	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	% 11.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.6g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	10.6% 5.95g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Pie, fried pies, fruit	Tomato Paste	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.3% 0.28mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.37% 0.22mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	33% 0.43mg	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	8.93% 35.7μg	5.95% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.6% 0.16μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.87% 2.58mg	48.3% 43.5mg	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	22.8% 3.4mg	57% 8.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, fried pies, fruit	Tomato Paste	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.093mg	80.5% 0.72mg	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	30.3% 2.42mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	26% 0.6mg	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	12% 85.3mg	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	3.8% 129mg	59% 2012mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	44% 661mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	2% 74.6g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, fried pies, fruit VS Tomato Paste per 7 oz

Compare the macro and micronutrient content in 7 oz of Pie, fried pies, fruit versus 7 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Pie, fried pies, fruit vs Tomato Paste:

• 7 ounces of Pie, fried pies, fruit have 2.4 times more Vitamin B1, 1.5 times more Vitamin B9 and more Vitamin B12 than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 15.2 times more Vitamin A, 1.4 times more Vitamin B2, 2.2 times more Vitamin B3, 1.3 times more Vitamin B5, 7.2 times more Vitamin B6, 16.8 times more Vitamin C, 2.5 times more Vitamin E and 2.8 times more Vitamin K than Pie, fried pies, fruit.
• 7 ounces of Pie, fried pies, fruit have insufficient amounts of Vitamin A and Vitamin C
• 7 ounces of Tomato Paste have insufficient amounts of Vitamin B12
• Both Pie, fried pies, fruit as well as Canned Tomato Paste have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Pie, fried pies, fruit vs Tomato Paste:

• 7 ounces of Pie, fried pies, fruit have 5.6 times more Sodium than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 1.6 times more Calcium, 7.8 times more Copper, 2.4 times more Iron, 4.2 times more Magnesium, 1.3 times more Manganese, 1.9 times more Phosphorus, 15.6 times more Potassium, 2.2 times more Selenium and 2.7 times more Zinc than Pie, fried pies, fruit.
• 7 ounces of Pie, fried pies, fruit lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pie, fried pies, fruit have 3.9 times more Energy, 34.3 times more Fat, 24.6 times more Saturated Fat, 81.1 times more Omega 3, 31.6 times more Omega 6, 2.3 times more Carbohydrate and 1.8 times more Sugars than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 1.6 times more Fiber and 1.4 times more Protein than Pie, fried pies, fruit.
• 7 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6