Comparing Nutrients in 7 ounces Tomatoes VS Desserts, apple crisp, prepared-from-recipe

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Desserts, apple crisp, prepared-from-recipe	4%	19%	77%

Macro Nutrients

	Tomatoes	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	11% 319kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	4.25% 1.36g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	12.5% 2.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.94% 7.7g	47% 61.2g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	54% 39g	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	3.75% 2.7g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6.27% 2.4g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	6.2% 3.47g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	6.4% 57.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	3.65% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	7.94% 31.8μg	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	30.2% 27mg	4.85% 4.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.14% 1.07mg	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Calcium	2% 20mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	15.7% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	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	6.7% 0.54mg	20.3% 1.63mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	11.2% 0.26mg	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	6.8% 47.6mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	4.55% 155mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	12.6% 6.95μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	46.4% 697mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	5.07% 188g	3.37% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Desserts, apple crisp, prepared-from-recipe:

• Raw Ripe Red Tomatoes have 1.4 times more Vitamin A, 2 times more Vitamin B6, 6.2 times more Vitamin C, 1.4 times more Vitamin E and 1.9 times more Vitamin K than Desserts, apple crisp, prepared-from-recipe.
• While Desserts, apple crisp, prepared-from-recipe contain 2.2 times more Vitamin B1, 4.3 times more Vitamin B2 and 1.4 times more Vitamin B3 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Desserts, apple crisp, prepared-from-recipe have similar amounts of Vitamin B5 and Vitamin B9 per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Desserts, apple crisp, prepared-from-recipe:

• Raw Ripe Red Tomatoes have 1.4 times more Magnesium, 3 times more Potassium and 1.5 times more Water than Desserts, apple crisp, prepared-from-recipe.
• While Desserts, apple crisp, prepared-from-recipe contain 3.5 times more Calcium, 3 times more Iron, more Selenium and 70.2 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Desserts, apple crisp, prepared-from-recipe have similar amounts of Copper, Manganese, Phosphorus and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Desserts, apple crisp, prepared-from-recipe contain 8.9 times more Energy, 17.2 times more Fat, 24.5 times more Saturated Fat, 23 times more Omega 3, 13.4 times more Omega 6, 7.9 times more Carbohydrate, 7.5 times more Sugars and 2 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Desserts, apple crisp, prepared-from-recipe have similar amounts of Fiber per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.