Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Pie Crust, Cookie-type, Chocolate, Ready Crust

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Pie Crust, Cookie-type, Chocolate, Ready Crust	5%	42%	53%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	33% 960kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	29.3% 9.38g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	23% 3.9g	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	98% 128g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	72% 52.2g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 38.7g	g per day for Men 19-50 years
Fiber	3.66% 1.4g	14% 5.36g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	55.6% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	6.67% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	6.56% 0.085mg	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	35.7% 143μg	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	50.3% 45.2mg	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	7.4% 1.1mg	23.7% 3.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Calcium	2.2% 22mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	170% 1.53mg	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	107% 8.53mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	158% 3.64mg	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	34% 238mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	11% 371mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	66.5% 998mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	5.06% 187g	0.27% 9.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Ripe Red Tomatoes vs Pie Crust, Cookie-type, Chocolate, Ready Crust:

• Cooked Ripe Red Tomatoes have more Vitamin A, 1.8 times more Vitamin B6 and more Vitamin C than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• While Pie Crust, Cookie-type, Chocolate, Ready Crust contains 9.3 times more Vitamin B1, 12 times more Vitamin B2, 5.8 times more Vitamin B3, 1.3 times more Vitamin B5, 5.5 times more Vitamin B9, 3.2 times more Vitamin E and 6.5 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Pie Crust, Cookie-type, Chocolate, Ready Crust have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Pie Crust, Cookie-type, Chocolate, Ready Crust:

• Cooked Ripe Red Tomatoes have 18.9 times more Water than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• While Pie Crust, Cookie-type, Chocolate, Ready Crust contains 2.9 times more Calcium, 10.3 times more Copper, 6.3 times more Iron, 4.4 times more Magnesium, 17.5 times more Manganese, 4.3 times more Phosphorus, 5 times more Selenium, 45.7 times more Sodium and 15 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Pie Crust, Cookie-type, Chocolate, Ready Crust have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cooked Ripe Red Tomatoes have more Fructose than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• While Pie Crust, Cookie-type, Chocolate, Ready Crust contains 26.9 times more Energy, 203.8 times more Fat, 315 times more Saturated Fat, 31.5 times more Omega 3, 47 times more Omega 6, 16.1 times more Carbohydrate, 10.6 times more Sugars, 3.9 times more Fiber and 6.4 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Pie Crust, Cookie-type, Chocolate, Ready Crust have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.