Comparing Nutrients in 7 ounces Tomatoes VS Pie crust, deep dish, frozen, baked, made with enriched flour

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Pie crust, deep dish, frozen, baked, made with enriched flour	5%	55%	40%

Macro Nutrients

	Tomatoes	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	35.7% 1034kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	65% 63g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	55% 17.6g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	43.4% 7.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	5.94% 7.7g	80% 104g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	NA	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	12% 4.56g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	21.6% 12g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	43.5% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	35.6% 5.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	16% 0.8mg	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	46.6% 187μg	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	NA	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	18.4% 2.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Calcium	2% 20mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	19.6% 0.18mg	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	61.3% 4.9mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	46% 1.06mg	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	22% 153mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	52% 780mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.44% 16.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Pie crust, deep dish, frozen, baked, made with enriched flour:

• Raw Ripe Red Tomatoes have 2 times more Vitamin B6 than Pie crust, deep dish, frozen, baked, made with enriched flour.
• While Pie crust, deep dish, frozen, baked, made with enriched flour contains 7.1 times more Vitamin B1, 6.8 times more Vitamin B2, 4.8 times more Vitamin B3, 4.5 times more Vitamin B5, 6.3 times more Vitamin B9, 2.6 times more Vitamin E and 2.1 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Pie crust, deep dish, frozen, baked, made with enriched flour have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Pie crust, deep dish, frozen, baked, made with enriched flour:

• Raw Ripe Red Tomatoes have 2.3 times more Potassium and 11.4 times more Water than Pie crust, deep dish, frozen, baked, made with enriched flour.
• While Pie crust, deep dish, frozen, baked, made with enriched flour contains 2.3 times more Calcium, 1.5 times more Copper, 9.1 times more Iron, 1.5 times more Magnesium, 4.7 times more Manganese, 3.2 times more Phosphorus, more Selenium, 78.6 times more Sodium and 3.1 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 7 ounces:

• Pie crust, deep dish, frozen, baked, made with enriched flour contains 28.9 times more Energy, 159.2 times more Fat, 316.5 times more Saturated Fat, 43.3 times more Omega 3, 46.4 times more Omega 6, 13.5 times more Carbohydrate, 1.9 times more Fiber and 6.9 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Pie crust, deep dish, frozen, baked, made with enriched flour have insufficient amounts of Glucose and Sucrose in 7 oz.