Comparing Nutrients in 14 ounces Sugar-apples VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Sugar-apples	8%	2%	90%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Sugar-apples	Tomato Paste	Recommended Dietary Allowance
Energy	13% 373kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	3.55% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 94g	57.7% 75g	130g per day for Men 19-50 years
Sugars	NA	66.7% 48.3g	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	NA	32% 23.2g	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	NA	% 23g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	46% 17.5g	43% 16.3g	38g per day for Men 19-50 years
Protein	14.6% 8.18g	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	Sugar-apples	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	33.5% 302μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.4% 0.44mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.5% 0.45mg	46.7% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	66% 0.86mg	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	14% 55.6μg	12% 47.6μg	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	160% 144mg	97% 87mg	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	NA	114% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	37.7% 45.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sugar-apples	Tomato Paste	Recommended Dietary Allowance
Calcium	9.53% 95mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	161% 1.45mg	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	29.8% 2.4mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	NA	52% 1.2mg	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	18% 127mg	47% 329mg	700mg per day for Men 19-50 years
Potassium	29% 980mg	118% 4024mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	7.86% 291g	7.9% 292g	3700g per day for Men 19-50 years

Nutrient Comparison: Sugar-apples VS Tomato Paste per 14 oz

Compare the macro and micronutrient content in 14 oz of Sugar-apples versus 14 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Sugar-apples vs Tomato Paste:

• 14 ounces of Sugar-apples have 1.8 times more Vitamin B1, 1.6 times more Vitamin B5 and 1.7 times more Vitamin C than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain more Vitamin A, 1.4 times more Vitamin B2 and 3.5 times more Vitamin B3 than Raw Sugar-apples.
• Both Sugar-apples and Tomato Paste provide similar amounts of Vitamin B6 and Vitamin B9 per 14 ounces.
• 14 ounces of Sugar-apples have insufficient amounts of Vitamin A
• Both Raw Sugar-apples as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Sugar-apples vs Tomato Paste:

• 14 oz of Canned Tomato Paste contain 1.5 times more Calcium, 4.2 times more Copper, 5 times more Iron, 2 times more Magnesium, 2.6 times more Phosphorus, 4.1 times more Potassium, 8.8 times more Selenium, 6.6 times more Sodium and 6.3 times more Zinc than Raw Sugar-apples.
• 14 ounces of Sugar-apples lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sugar-apples have 1.3 times more Carbohydrate than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 2.1 times more Protein than Raw Sugar-apples.
• Both Sugar-apples and Tomato Paste offer comparable quantities of Energy and Fiber per 14 ounces.
• Both Raw Sugar-apples as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.