Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Pie, coconut creme, commercially prepared

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Pie, coconut creme, commercially prepared	3%	49%	48%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	20.4% 591kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	34% 33g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	43.3% 14g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.12% 7.96g	57% 74g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	50.7% 36.8g	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	3.6% 2.6g	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	% 2.34g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.66% 1.4g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	5.95% 53.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	10.4% 0.13mg	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	6.45% 25.8μg	3.47% 14μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	9.92% 0.24μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	50.3% 45.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	2% 12IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.4% 1.1mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	8.76% 10.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Calcium	2.2% 22mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	15% 0.13mg	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	17% 1.35mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	37.8% 0.87mg	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	7.94% 55.6mg	24% 169mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	3.8% 129mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	27% 405mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	8.48% 0.93mg	11mg per day for Men 19-50 years
Water	5.06% 187g	2.3% 85.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Pie, coconut creme, commercially prepared per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Ripe Red Tomatoes versus 7 oz of Pie, coconut creme, commercially prepared to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Ripe Red Tomatoes vs Pie, coconut creme, commercially prepared:

• 7 ounces of Cooked Ripe Red Tomatoes have 2.7 times more Vitamin B3, 1.9 times more Vitamin B9, more Vitamin C and 3.7 times more Vitamin E than Pie, coconut creme, commercially prepared.
• While 7 oz of Pie, coconut creme, commercially prepared contain 1.4 times more Vitamin B1, 3.6 times more Vitamin B2, 1.9 times more Vitamin B5, more Vitamin B12 and 1.9 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Pie, coconut creme, commercially prepared provide similar amounts of Vitamin A and Vitamin B6 per seven ounces.
• 7 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2 and Vitamin B12
• 7 ounces of Pie, coconut creme, commercially prepared have insufficient amounts of Vitamin B3, Vitamin B9, Vitamin C and Vitamin E
• Both Cooked Ripe Red Tomatoes as well as Pie, coconut creme, commercially prepared have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Pie, coconut creme, commercially prepared:

• 7 ounces of Cooked Ripe Red Tomatoes have 3.4 times more Potassium and 2.2 times more Water than Pie, coconut creme, commercially prepared.
• While 7 oz of Pie, coconut creme, commercially prepared contain 2.6 times more Calcium, 2.2 times more Magnesium, 4.2 times more Manganese, 3 times more Phosphorus, 10.6 times more Selenium, 18.5 times more Sodium and 3.4 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Pie, coconut creme, commercially prepared contain similar levels of Copper and Iron per seven ounces.
• 7 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc
• 7 ounces of Pie, coconut creme, commercially prepared lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Pie, coconut creme, commercially prepared contain 16.6 times more Energy, 150.9 times more Fat, 465.1 times more Saturated Fat, 37.5 times more Omega 3, 35 times more Omega 6, 9.3 times more Carbohydrate, 7.4 times more Sugars, 1.9 times more Fiber and 2.2 times more Protein than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein