Comparing Nutrients in 14 ounces Cooked Ripe Red Tomatoes VS Apples, dehydrated (low moisture), sulfured, stewed

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Apples, dehydrated (low moisture), sulfured, stewed	1%	1%	98%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Apples, dehydrated (low moisture), sulfured, stewed	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	10% 294kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	0.7% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.2% 16g	60.8% 79g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	NA	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	7.17% 5.2g	NA	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	% 4.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.3% 2.78g	27% 10.3g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	2% 1.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Apples, dehydrated (low moisture), sulfured, stewed	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	3.47% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	6.35% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	16.5% 0.21mg	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	13% 51.6μg	0% 0μg	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	101% 90mg	2.65% 2.4mg	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	15% 2.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Apples, dehydrated (low moisture), sulfured, stewed	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	25.6% 0.23mg	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	33.7% 2.7mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	4.66% 0.11mg	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	16% 111mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	6.88% 103mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	10% 374g	8.5% 315g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Apples, dehydrated (low moisture), sulfured, stewed per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Ripe Red Tomatoes versus 14 oz of Apples, dehydrated (low moisture), sulfured, stewed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Ripe Red Tomatoes vs Apples, dehydrated (low moisture), sulfured, stewed:

• 14 ounces of Cooked Ripe Red Tomatoes have 24 times more Vitamin A, 4.5 times more Vitamin B1, 3.8 times more Vitamin B3, 1.6 times more Vitamin B5, 1.5 times more Vitamin B6, more Vitamin B9 and 38 times more Vitamin C than Apples, dehydrated (low moisture), sulfured, stewed.
• While 14 oz of Apples, dehydrated (low moisture), sulfured, stewed contain 1.3 times more Vitamin B2 than Cooked Ripe Red Tomatoes.
• 14 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 14 ounces of Apples, dehydrated (low moisture), sulfured, stewed have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Cooked Ripe Red Tomatoes as well as Apples, dehydrated (low moisture), sulfured, stewed have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Ripe Red Tomatoes vs Apples, dehydrated (low moisture), sulfured, stewed:

• 14 ounces of Cooked Ripe Red Tomatoes have 1.3 times more Copper, 1.6 times more Iron, 1.8 times more Magnesium, 3.9 times more Manganese, 2.3 times more Phosphorus and 1.6 times more Potassium than Apples, dehydrated (low moisture), sulfured, stewed.
• Both Cooked Ripe Red Tomatoes and Apples, dehydrated (low moisture), sulfured, stewed contain similar levels of Water per 14 ounces.
• 14 ounces of Apples, dehydrated (low moisture), sulfured, stewed lack sufficient amounts of Magnesium, Manganese and Phosphorus
• Both Cooked Ripe Red Tomatoes as well as Apples, dehydrated (low moisture), sulfured, stewed lack sufficient amounts of Calcium, Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Apples, dehydrated (low moisture), sulfured, stewed contain 4.1 times more Energy, 5 times more Carbohydrate and 3.7 times more Fiber than Cooked Ripe Red Tomatoes.
• 14 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy and Fiber
• Both Cooked Ripe Red Tomatoes as well as Apples, dehydrated (low moisture), sulfured, stewed provide inadequate amounts of Omega 3, Omega 6 and Protein in 14 ounces.