Comparing Nutrients in 7 ounces Tomatoes VS Pie crust, standard-type, frozen, ready-to-bake, enriched

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Pie crust, standard-type, frozen, ready-to-bake, enriched	5%	52%	43%

Macro Nutrients

	Tomatoes	Pie crust, standard-type, frozen, ready-to-bake, enriched	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	31.3% 907kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	53.3% 51.7g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	50.6% 16g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	34.5% 5.87g	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	74.2% 96g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	10% 7.4g	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	13% 4.96g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	22% 12.2g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Pie crust, standard-type, frozen, ready-to-bake, enriched	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	45.5% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	33.5% 5.36mg	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	7.63% 0.099mg	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	34.7% 139μg	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	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	7.14% 1.07mg	6.1% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Pie crust, standard-type, frozen, ready-to-bake, enriched	Recommended Dietary Allowance
Calcium	2% 20mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	16.5% 0.15mg	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	64.5% 5.16mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	38% 0.88mg	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	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	5.66% 192mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	54% 812mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.96% 35.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes VS Pie crust, standard-type, frozen, ready-to-bake, enriched per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomatoes versus 7 oz of Pie crust, standard-type, frozen, ready-to-bake, enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tomatoes vs Pie crust, standard-type, frozen, ready-to-bake, enriched:

• 7 ounces of Tomatoes have more Vitamin A, 1.6 times more Vitamin B6, more Vitamin C and 1.5 times more Vitamin K than Pie crust, standard-type, frozen, ready-to-bake, enriched.
• While 7 oz of Pie crust, standard-type, frozen, ready-to-bake, enriched contain 7.4 times more Vitamin B1, 8.9 times more Vitamin B2, 4.5 times more Vitamin B3, 4.6 times more Vitamin B5 and 4.7 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Tomatoes and Pie crust, standard-type, frozen, ready-to-bake, enriched provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Tomatoes have insufficient amounts of Vitamin B2 and Vitamin B5
• 7 ounces of Pie crust, standard-type, frozen, ready-to-bake, enriched have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Ripe Red Tomatoes as well as Pie crust, standard-type, frozen, ready-to-bake, enriched have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomatoes vs Pie crust, standard-type, frozen, ready-to-bake, enriched:

• 7 ounces of Tomatoes have 2.4 times more Potassium and 5.3 times more Water than Pie crust, standard-type, frozen, ready-to-bake, enriched.
• While 7 oz of Pie crust, standard-type, frozen, ready-to-bake, enriched contain 1.3 times more Copper, 9.6 times more Iron, 1.4 times more Magnesium, 3.9 times more Manganese, 3 times more Phosphorus, more Selenium, 81.8 times more Sodium and 2.6 times more Zinc than Raw Ripe Red Tomatoes.
• 7 ounces of Tomatoes lack sufficient amounts of Selenium and Zinc
• Both Raw Ripe Red Tomatoes as well as Pie crust, standard-type, frozen, ready-to-bake, enriched lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Pie crust, standard-type, frozen, ready-to-bake, enriched contain 25.4 times more Energy, 130.4 times more Fat, 291.4 times more Saturated Fat, 40.7 times more Omega 3, 37 times more Omega 6, 12.5 times more Carbohydrate, 1.4 times more Sugars, 2.1 times more Fiber and 7 times more Protein than Raw Ripe Red Tomatoes.
• 7 ounces of Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein