Comparing Nutrients in 14 ounces Apples VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Apples	2%	3%	95%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Apples	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	7.1% 206kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 55g	19% 24.6g	130g per day for Men 19-50 years
Sugars	57% 41.2g	19.3% 14g	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	32.3% 23.4g	10.3% 7.46g	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	% 9.64g	% 6.47g	g per day for Men 19-50 years
Sucrose	% 8.2g	% 0.079g	g per day for Men 19-50 years
Fiber	25% 9.53g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	1.84% 1.03g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Apples	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.26% 0.36mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	5.2% 0.067mg	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	4.96% 20μg	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	20.3% 18.3mg	35% 31.4mg	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	4.76% 0.71mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.28% 8.73μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	2.4% 24mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	49.4% 0.44mg	0.9mg per day for Men 19-50 years
Fluoride	0.33% 13μg	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	5.95% 0.48mg	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	6.04% 0.14mg	10% 0.23mg	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	6.24% 43.7mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	24% 822mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	58.5% 877mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	9.18% 340g	9.8% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Apples vs Stewed Canned Tomatoes:

• Raw Apples with skin have 2.4 times more Vitamin B6 than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 3 times more Vitamin A, 2.7 times more Vitamin B1, 1.3 times more Vitamin B2, 7.8 times more Vitamin B3, 1.9 times more Vitamin B5, 1.7 times more Vitamin B9, 1.7 times more Vitamin C and 4.6 times more Vitamin E than Raw Apples with skin.
• Both Raw Apples with skin and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin K per 14 oz.
• Both Raw Apples with skin as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Apples vs Stewed Canned Tomatoes:

• Stewed Canned Ripe Red Tomatoes contain 5.7 times more Calcium, 4.1 times more Copper, 11.1 times more Iron, 2.4 times more Magnesium, 1.7 times more Manganese, 1.8 times more Phosphorus, 1.9 times more Potassium, more Selenium, 221 times more Sodium and 4.3 times more Zinc than Raw Apples with skin.
• Both Raw Apples with skin and Stewed Canned Ripe Red Tomatoes have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Apples with skin have 2 times more Energy, 2.2 times more Carbohydrate, 3 times more Sugars, 3.1 times more Fructose and 2.4 times more Fiber than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 3.5 times more Protein than Raw Apples with skin.
• Both Raw Apples with skin as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.