Comparing Nutrients in 7 ounces Tomatoes VS Pie crust, refrigerated, regular, baked

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Pie crust, refrigerated, regular, baked	3%	51%	46%

Macro Nutrients

	Tomatoes	Pie crust, refrigerated, regular, baked	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	34.6% 1004kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	58.7% 57g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	68.8% 22g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	40% 6.8g	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	89.3% 116g	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	7.3% 2.78g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	12% 6.77g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Pie crust, refrigerated, regular, baked	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	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	16% 2.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	3.05% 0.04mg	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	16% 63.5μg	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	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Pie crust, refrigerated, regular, baked	Recommended Dietary Allowance
Calcium	2% 20mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	11.2% 0.1mg	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	28.5% 2.3mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	18% 0.41mg	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	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	4.84% 165mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	16.2% 8.93μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	62.4% 937mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.43% 15.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Pie crust, refrigerated, regular, baked:

• Raw Ripe Red Tomatoes have 4 times more Vitamin B6, 10.8 times more Vitamin E and 19.8 times more Vitamin K than Pie crust, refrigerated, regular, baked.
• While Pie crust, refrigerated, regular, baked contains 3.8 times more Vitamin B1, 1.9 times more Vitamin B2, 2.2 times more Vitamin B3, 3.3 times more Vitamin B5 and 2.1 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Pie crust, refrigerated, regular, baked have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Pie crust, refrigerated, regular, baked:

• Raw Ripe Red Tomatoes have 1.2 times more Magnesium, 2.9 times more Potassium and 11.9 times more Water than Pie crust, refrigerated, regular, baked.
• While Pie crust, refrigerated, regular, baked contains 4.3 times more Iron, 1.8 times more Manganese, 2.2 times more Phosphorus, more Selenium, 94.4 times more Sodium and 1.3 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Pie crust, refrigerated, regular, baked have similar amounts of Calcium and Copper per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Pie crust, refrigerated, regular, baked contains 28.1 times more Energy, 143.5 times more Fat, 396 times more Saturated Fat, 49.3 times more Omega 3, 42.8 times more Omega 6, 15 times more Carbohydrate and 3.9 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Pie crust, refrigerated, regular, baked have similar amounts of Fiber per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Pie crust, refrigerated, regular, baked have insufficient amounts of Glucose and Sucrose in 7 oz.