Comparing Nutrients in 14 ounces Granny Smith Apples VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Granny Smith Apples	3%	3%	94%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Granny Smith Apples	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	7.94% 230kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	NA	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	NA	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	NA	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.6% 54g	12.2% 16g	130g per day for Men 19-50 years
Sugars	52.5% 38g	13.6% 9.9g	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	27.4% 20g	7.17% 5.2g	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	% 10.6g	% 4.7g	g per day for Men 19-50 years
Sucrose	% 7.66g	% 0g	g per day for Men 19-50 years
Fiber	29.2% 11g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Granny Smith Apples	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.075mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.45% 0.22mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	24% 0.31mg	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	2.98% 12μg	13% 51.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	101% 90mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.76% 0.71mg	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Granny Smith Apples	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	2% 20mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	33% 0.3mg	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	7.44% 0.6mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	7.6% 0.17mg	18% 0.42mg	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	16% 111mg	700mg per day for Men 19-50 years
Potassium	14% 476mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	9.17% 339g	10% 374g	3700g per day for Men 19-50 years

Nutrient Comparison: Granny Smith Apples VS Cooked Ripe Red Tomatoes per 14 oz

Compare the macro and micronutrient content in 14 oz of Granny Smith Apples versus 14 oz of Cooked Ripe Red Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Granny Smith Apples vs Cooked Ripe Red Tomatoes:

• 14 oz of Cooked Ripe Red Tomatoes contain 4.8 times more Vitamin A, 1.9 times more Vitamin B1, 4.2 times more Vitamin B3, 2.3 times more Vitamin B5, 2.1 times more Vitamin B6, 4.3 times more Vitamin B9 and 3.1 times more Vitamin E than Raw Granny Smith Apples with skin .
• Both Granny Smith Apples and Cooked Ripe Red Tomatoes provide similar amounts of Vitamin K per 14 ounces.
• 14 ounces of Granny Smith Apples have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E
• Both Raw Granny Smith Apples with skin as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2 in 14 ounces.

Comparing minerals per 14 ounces for Granny Smith Apples vs Cooked Ripe Red Tomatoes:

• 14 oz of Cooked Ripe Red Tomatoes contain 2.4 times more Copper, 4.5 times more Iron, 1.8 times more Magnesium, 2.4 times more Manganese, 2.3 times more Phosphorus and 1.8 times more Potassium than Raw Granny Smith Apples with skin .
• Both Granny Smith Apples and Cooked Ripe Red Tomatoes contain similar levels of Water per 14 ounces.
• 14 ounces of Granny Smith Apples lack sufficient amounts of Iron, Magnesium, Manganese and Phosphorus
• Both Raw Granny Smith Apples with skin as well as Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Granny Smith Apples have 3.2 times more Energy, 3.4 times more Carbohydrate, 3.9 times more Sugars, 3.8 times more Fructose and 4 times more Fiber than Cooked Ripe Red Tomatoes.
• 14 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy and Fiber
• Both Raw Granny Smith Apples with skin as well as Cooked Ripe Red Tomatoes provide inadequate amounts of Protein in 14 ounces.