Comparing Nutrients in 100 calories Cooked Ripe Red Tomatoes VS Gala Apples

Weight per 100 calories

• Cooked Ripe Red Tomatoes: 556g
• Gala Apples: 175g

Raw Gala Apples with skin have 3.2 times more energy per unit of mass than Cooked Ripe Red Tomatoes, which is low in comparison to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 100 calories - Cooked Ripe Red Tomatoes or Gala Apples?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Gala Apples	2%	2%	96%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Gala Apples	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.61g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	NA	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	NA	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	17% 22.3g	18.5% 24g	130g per day for Men 19-50 years
Sugars	19% 14g	25% 18g	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	10% 7.28g	14.3% 10.4g	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	% 6.56g	% 2.9g	g per day for Men 19-50 years
Sucrose	% 0g	% 4.88g	g per day for Men 19-50 years
Fiber	10.2% 3.9g	10.6% 4.04g	38g per day for Men 19-50 years
Protein	9.42% 5.28g	0.78% 0.44g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Gala Apples	Recommended Dietary Allowance
Vitamin A	15% 133μg	0.19% 1.75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.4% 0.12mg	3.9% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.96mg	0.82% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.72mg	1.93% 0.096mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.8% 0.44mg	6.6% 0.086mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	18% 72.2μg	1.3% 5.26μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	141% 127mg	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	20.7% 3.1mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.6μg	1.9% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Gala Apples	Recommended Dietary Allowance
Calcium	6.1% 61mg	1.23% 12.3mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	4.1% 0.037mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	47.2% 3.78mg	2.63% 0.21mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	2.1% 8.77mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	2.82% 0.065mg	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	22.2% 156mg	2.76% 19.3mg	700mg per day for Men 19-50 years
Potassium	35.6% 1211mg	5.57% 189mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	4.07% 61mg	0.12% 1.75mg	1500mg per day for Men 19-50 years
Zinc	7.07% 0.78mg	0.8% 0.088mg	11mg per day for Men 19-50 years
Water	14% 524g	4.07% 150g	3700g per day for Men 19-50 years

Cooked Ripe Red Tomatoes VS Gala Apples Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked Ripe Red Tomatoes or Gala Apples?

Lets compare vitamin content per 100 calories of Cooked Ripe Red Tomatoes vs Gala Apples:

• 100 calories of Cooked Ripe Red Tomatoes have 76 times more Vitamin A, 6.7 times more Vitamin B1, 2.4 times more Vitamin B2, 22.5 times more Vitamin B3, 7.4 times more Vitamin B5, 5.1 times more Vitamin B6, 13.7 times more Vitamin B9, 9.9 times more Vitamin E and 6.8 times more Vitamin K than Gala Apples.
• 100 calories of Gala Apples have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin K

Comparing minerals per 100 calories for Cooked Ripe Red Tomatoes vs Gala Apples:

• 100 calories of Cooked Ripe Red Tomatoes have 5 times more Calcium, 11.3 times more Copper, 17.9 times more Iron, 5.7 times more Magnesium, 9 times more Manganese, 8.1 times more Phosphorus, 6.4 times more Potassium, more Selenium, 34.8 times more Sodium, 8.9 times more Zinc and 3.5 times more Water than Gala Apples.
• 100 calories of Gala Apples lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cooked Ripe Red Tomatoes have 12 times more Protein than Gala Apples.
• While 100 kcal of Raw Gala Apples with skin contain 1.3 times more Sugars and 1.4 times more Fructose than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Gala Apples offer comparable quantities of Energy, Carbohydrate and Fiber per 100 calories.
• 100 calories of Gala Apples provide inadequate amounts of Protein