Comparing Nutrients in 1 kilogram Golden Delicious Apples VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Golden Delicious Apples	2%	2%	96%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Golden Delicious Apples	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	19.7% 570kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	NA	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	NA	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	NA	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 136g	31% 40g	130g per day for Men 19-50 years
Sugars	138% 100g	34.3% 25g	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	84% 61g	18% 13g	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	% 18.7g	% 12g	g per day for Men 19-50 years
Sucrose	% 20.7g	% 0g	g per day for Men 19-50 years
Fiber	63% 24g	18.4% 7g	38g per day for Men 19-50 years
Protein	5% 2.8g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Golden Delicious Apples	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.88% 0.94mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	60.8% 0.79mg	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	7.5% 30μg	32.5% 130μg	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	253% 228mg	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	12% 1.8mg	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Golden Delicious Apples	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	6% 60mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	83.3% 0.75mg	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	16.3% 1.3mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	15.2% 0.35mg	45.7% 1.05mg	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	14.3% 100mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	29.4% 1000mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	23% 858g	25.5% 943g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Golden Delicious Apples vs Cooked Ripe Red Tomatoes:

• Cooked Ripe Red Tomatoes contain 8 times more Vitamin A, 2 times more Vitamin B1, 5.7 times more Vitamin B3, 1.7 times more Vitamin B5, 1.5 times more Vitamin B6, 4.3 times more Vitamin B9, 3.1 times more Vitamin E and 1.6 times more Vitamin K than Raw Golden Delicious Apples with skin.
• Both Raw Golden Delicious Apples with skin and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B2 per 1 kg.

Comparing minerals per 1 kilogram for Golden Delicious Apples vs Cooked Ripe Red Tomatoes:

• Cooked Ripe Red Tomatoes contain 1.8 times more Calcium, 2.5 times more Copper, 5.2 times more Iron, 1.8 times more Magnesium, 3 times more Manganese, 2.8 times more Phosphorus, 2.2 times more Potassium and 3.5 times more Zinc than Raw Golden Delicious Apples with skin.
• Both Raw Golden Delicious Apples with skin and Cooked Ripe Red Tomatoes have similar amounts of Water per 1 kg.
• Both Raw Golden Delicious Apples with skin as well as Cooked Ripe Red Tomatoes have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Golden Delicious Apples with skin have 3.2 times more Energy, 3.4 times more Carbohydrate, 4 times more Sugars, 4.7 times more Fructose and 3.4 times more Fiber than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 3.4 times more Protein than Raw Golden Delicious Apples with skin.
• Both Raw Golden Delicious Apples with skin as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Glucose and Sucrose in 1 kg.