Comparing Nutrients in 1 kilogram Granny Smith Apples VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Granny Smith Apples	3%	3%	94%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Granny Smith Apples	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	20% 580kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	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	132% 96g	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	69% 50g	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	% 26.6g	% 12g	g per day for Men 19-50 years
Sucrose	% 19.3g	% 0g	g per day for Men 19-50 years
Fiber	73.7% 28g	18.4% 7g	38g per day for Men 19-50 years
Protein	7.86% 4.4g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Granny Smith Apples	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.88% 1.26mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	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	26.7% 32μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Granny Smith Apples	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	5% 50mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	34.4% 0.31mg	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	18.8% 1.5mg	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	19% 0.44mg	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	17% 120mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	35.3% 1200mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	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% 855g	25.5% 943g	3700g per day for Men 19-50 years

Nutrient Comparison: Granny Smith Apples VS Cooked Ripe Red Tomatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Granny Smith Apples versus 1 kg of Cooked Ripe Red Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Granny Smith Apples vs Cooked Ripe Red Tomatoes:

• 1 kg of Cooked Ripe Red Tomatoes contains 4.8 times more Vitamin A, 1.9 times more Vitamin B1, 4.2 times more Vitamin B3, 2.3 times more Vitamin B5, 2.1 times more Vitamin B6, 4.3 times more Vitamin B9 and 3.1 times more Vitamin E than Raw Granny Smith Apples with skin .
• Both Granny Smith Apples and Cooked Ripe Red Tomatoes provide similar amounts of Vitamin K per one kilogram.
• 1 kilogram of Granny Smith Apples have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E
• Both Raw Granny Smith Apples with skin as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2 in one kilogram.

Comparing minerals per 1 kilogram for Granny Smith Apples vs Cooked Ripe Red Tomatoes:

• 1 kg of Cooked Ripe Red Tomatoes contains 2.4 times more Copper, 4.5 times more Iron, 1.8 times more Magnesium, 2.4 times more Manganese, 2.3 times more Phosphorus and 1.8 times more Potassium than Raw Granny Smith Apples with skin .
• Both Granny Smith Apples and Cooked Ripe Red Tomatoes contain similar levels of Water per one kilogram.
• 1 kilogram of Granny Smith Apples lack sufficient amounts of Iron, Magnesium, Manganese and Phosphorus
• Both Raw Granny Smith Apples with skin as well as Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Granny Smith Apples has 3.2 times more Energy, 3.4 times more Carbohydrate, 3.9 times more Sugars, 3.8 times more Fructose and 4 times more Fiber than Cooked Ripe Red Tomatoes.
• 1 kilogram of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy and Fiber
• Both Raw Granny Smith Apples with skin as well as Cooked Ripe Red Tomatoes provide inadequate amounts of Protein in one kilogram.