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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Apples, dehydrated (low moisture), sulfured, stewed	1%	1%	98%

Macro Nutrients

	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	0.82% 0.79g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	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% 15.4g	60.8% 79g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	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	7.5% 5.44g	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	% 4.96g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	27% 10.3g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	2% 1.1g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Apples, dehydrated (low moisture), sulfured, stewed	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	3.47% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	6.35% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	16.5% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.2% 1.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	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	60.4% 54.4mg	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	14.3% 2.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Apples, dehydrated (low moisture), sulfured, stewed	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	25.6% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.13μg	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	13.4% 1.07mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	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	13.6% 95mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	6.88% 103mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	10% 375g	8.5% 315g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of 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 Tomatoes vs Apples, dehydrated (low moisture), sulfured, stewed:

• 14 ounces of Tomatoes have 42 times more Vitamin A, 4.6 times more Vitamin B1, 4.2 times more Vitamin B3, 1.5 times more Vitamin B6, more Vitamin B9 and 22.8 times more Vitamin C than Apples, dehydrated (low moisture), sulfured, stewed.
• While 14 oz of Apples, dehydrated (low moisture), sulfured, stewed contain 1.5 times more Vitamin B2 than Raw Ripe Red Tomatoes.
• 14 ounces of 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 B9 and Vitamin C
• Both Raw Ripe Red Tomatoes as well as Apples, dehydrated (low moisture), sulfured, stewed have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Tomatoes have 2.2 times more Magnesium, 4.2 times more Manganese, 2 times more Phosphorus and 1.7 times more Potassium than Apples, dehydrated (low moisture), sulfured, stewed.
• While 14 oz of Apples, dehydrated (low moisture), sulfured, stewed contain 1.6 times more Iron than Raw Ripe Red Tomatoes.
• Both Tomatoes and Apples, dehydrated (low moisture), sulfured, stewed contain similar levels of Copper and Water per 14 ounces.
• 14 ounces of Apples, dehydrated (low moisture), sulfured, stewed lack sufficient amounts of Magnesium, Manganese and Phosphorus
• Both Raw 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, 5.1 times more Carbohydrate and 2.2 times more Fiber than Raw Ripe Red Tomatoes.
• 14 ounces of Tomatoes provide inadequate amounts of Energy
• Both Raw 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.