Comparing Nutrients in 7 ounces Tomatoes VS Pie, apple, commercially prepared, enriched flour

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Pie, apple, commercially prepared, enriched flour	3%	41%	56%

Macro Nutrients

	Tomatoes	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	22.5% 22g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	23.5% 7.54g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	15.3% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	24% 4.1g	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	52% 67.5g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	43% 31g	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	8.36% 3.18g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	7.06% 63.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	4.63% 0.056mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	3.26% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	4.72% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	5.8% 0.075mg	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	13.4% 53.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	30.2% 27mg	7.06% 6.35mg	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	7.14% 1.07mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Calcium	2% 20mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	10% 0.091mg	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	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	15.7% 0.36mg	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	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	3.8% 129mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	26.6% 399mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	5.07% 188g	2.8% 104g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Pie, apple, commercially prepared, enriched flour:

• Raw Ripe Red Tomatoes have 1.3 times more Vitamin A, 1.3 times more Vitamin B1, 2.3 times more Vitamin B3, 2.1 times more Vitamin B6, 4.3 times more Vitamin C and 2.3 times more Vitamin K than Pie, apple, commercially prepared, enriched flour.
• While Pie, apple, commercially prepared, enriched flour contains 1.4 times more Vitamin B2, 1.3 times more Vitamin B5, 1.8 times more Vitamin B9 and 2.8 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Pie, apple, commercially prepared, enriched flour have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Pie, apple, commercially prepared, enriched flour:

• Raw Ripe Red Tomatoes have 1.3 times more Copper, 1.6 times more Magnesium, 3.6 times more Potassium and 1.8 times more Water than Pie, apple, commercially prepared, enriched flour.
• While Pie, apple, commercially prepared, enriched flour contains 1.7 times more Iron, 1.6 times more Manganese, more Selenium and 40.2 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Pie, apple, commercially prepared, enriched flour have similar amounts of Calcium, Phosphorus and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Pie, apple, commercially prepared, enriched flour contains 13.2 times more Energy, 55 times more Fat, 135.6 times more Saturated Fat, 41 times more Omega 3, 25.8 times more Omega 6, 8.7 times more Carbohydrate, 6 times more Sugars, 1.3 times more Fiber and 2.2 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Pie, apple, commercially prepared, enriched flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.