Comparing Nutrients in 100 grams 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	0.62% 18kcal	8.17% 237kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	11.3% 11g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.08g	12% 2.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3% 3.9g	26% 34g	130g per day for Men 19-50 years
Sugars	3.63% 2.63g	21.6% 15.7g	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	1.9% 1.37g	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.16% 1.2g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	1.57% 0.88g	3.4% 1.9g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Vitamin A	4.67% 42μg	3.56% 32μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.1% 0.037mg	2.33% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	2.08% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	1.64% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	2.38% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	2.92% 0.038mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1.56% 0.47μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.75% 15μg	6.75% 27μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.42% 0.01μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.2% 13.7mg	3.56% 3.2mg	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	3.6% 0.54mg	10% 1.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.9μg	2.9% 3.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Calcium	1% 10mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	6.56% 0.059mg	5.1% 0.046mg	0.9mg per day for Men 19-50 years
Fluoride	0.058% 2.3μg	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	3.38% 0.27mg	5.63% 0.45mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	1.67% 7mg	420mg per day for Men 19-50 years
Manganese	4.96% 0.11mg	7.9% 0.18mg	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	3.43% 24mg	3.43% 24mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	1.9% 65mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	13.4% 201mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	1.45% 0.16mg	11mg per day for Men 19-50 years
Water	2.55% 95g	1.4% 52.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.