Comparing Nutrients in 100 calories Tomatoes VS Fuji Apples

Weight per 100 calories

• Tomatoes: 556g
• Fuji Apples: 159g

Raw Fuji Apples with skin have 3.5 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is low in comparison to other foods. Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - Tomatoes or Fuji Apples?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Fuji Apples	1%	3%	96%

Macro Nutrients

	Tomatoes	Fuji Apples	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	0.29% 0.29g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	NA	32g per day for Men 19-50 years
Omega 3	1.04% 0.017g	NA	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	18.6% 24g	130g per day for Men 19-50 years
Sugars	20% 14.6g	25.6% 18.5g	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	10.5% 7.6g	14% 10.3g	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	% 6.94g	% 4.76g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.5g	g per day for Men 19-50 years
Fiber	17.5% 6.67g	8.77% 3.33g	38g per day for Men 19-50 years
Protein	8.73% 4.9g	0.57% 0.32g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Fuji Apples	Recommended Dietary Allowance
Vitamin A	26% 233μg	0.35% 3.17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	1.7% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	3.17% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.6% 3.3mg	0.69% 0.11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.9% 0.49mg	1.6% 0.081mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	5.5% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	8.7% 2.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21% 83.3μg	1.2% 4.76μg	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	84.6% 76mg	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% 3mg	1.9% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.6% 44μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Fuji Apples	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	4.4% 0.04mg	0.9mg per day for Men 19-50 years
Fluoride	0.32% 12.8μg	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	18.8% 1.5mg	2% 0.16mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	27.5% 0.63mg	2.14% 0.049mg	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	19% 133mg	2.95% 20.6mg	700mg per day for Men 19-50 years
Potassium	38.7% 1317mg	5.1% 173mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.11% 1.6mg	1500mg per day for Men 19-50 years
Zinc	8.6% 0.94mg	0.58% 0.063mg	11mg per day for Men 19-50 years
Water	14% 525g	3.6% 134g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Tomatoes vs Fuji Apples:

• Raw Ripe Red Tomatoes have 73.5 times more Vitamin A, 10 times more Vitamin B1, 2.6 times more Vitamin B2, 29.7 times more Vitamin B3, 6.1 times more Vitamin B5, 6.2 times more Vitamin B6, 17.5 times more Vitamin B9, 10.5 times more Vitamin E and 27.7 times more Vitamin K than Raw Fuji Apples with skin.

Comparing minerals per 100 calories for Tomatoes vs Fuji Apples:

• Raw Ripe Red Tomatoes have 5 times more Calcium, 8.3 times more Copper, 9.5 times more Iron, 7.7 times more Magnesium, 12.9 times more Manganese, 6.5 times more Phosphorus, 7.6 times more Potassium, 17.5 times more Sodium, 14.9 times more Zinc and 3.9 times more Water than Raw Fuji Apples with skin.
• Both Raw Ripe Red Tomatoes as well as Raw Fuji Apples with skin have insufficient amounts of Selenium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Ripe Red Tomatoes have 3.9 times more Fat, 2 times more Fiber and 15.4 times more Protein than Raw Fuji Apples with skin.
• While Raw Fuji Apples with skin contain 1.3 times more Sugars and 1.3 times more Fructose than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Fuji Apples with skin have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Ripe Red Tomatoes as well as Raw Fuji Apples with skin have insufficient amounts of Glucose and Sucrose in 100 kcal.