Comparing Nutrients in 1 kilogram Red Delicious Apples VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Red Delicious Apples	2%	3%	95%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Red Delicious Apples	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	20.3% 590kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	NA	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	NA	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	NA	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 141g	47.6% 62g	130g per day for Men 19-50 years
Sugars	145% 105g	48.6% 35.2g	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	81.4% 59g	26% 19g	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	% 27g	% 16.3g	g per day for Men 19-50 years
Sucrose	% 18.6g	% 0.2g	g per day for Men 19-50 years
Fiber	60.5% 23g	26.3% 10g	38g per day for Men 19-50 years
Protein	4.82% 2.7g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Red Delicious Apples	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.7% 0.75mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	13% 0.17mg	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	12.5% 50μg	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	87.8% 79mg	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	16% 2.4mg	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Delicious Apples	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	6% 60mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	124% 1.12mg	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	13.8% 1.1mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	14.8% 0.34mg	25.7% 0.59mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	30.6% 1040mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	23% 853g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Delicious Apples VS Stewed Canned Tomatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Red Delicious Apples versus 1 kg of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Red Delicious Apples vs Stewed Canned Tomatoes:

• 1 kilogram of Red Delicious Apples has 2 times more Vitamin B6 than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 3.1 times more Vitamin B1, 1.4 times more Vitamin B2, 9.5 times more Vitamin B3, 2.2 times more Vitamin B5 and 3.5 times more Vitamin E than Raw Red Delicious Apples with skin .
• 1 kilogram of Red Delicious Apples have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin E
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6
• Both Raw Red Delicious Apples with skin as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A and Vitamin B9 in one kilogram.

Comparing minerals per 1 kilogram for Red Delicious Apples vs Stewed Canned Tomatoes:

• 1 kg of Stewed Canned Ripe Red Tomatoes contains 5.7 times more Calcium, 4.1 times more Copper, 12.1 times more Iron, 2.4 times more Magnesium, 1.7 times more Manganese, 1.7 times more Phosphorus, 2 times more Potassium and 221 times more Sodium than Raw Red Delicious Apples with skin .
• Both Red Delicious Apples and Stewed Canned Tomatoes contain similar levels of Water per one kilogram.
• 1 kilogram of Red Delicious Apples lack sufficient amounts of Calcium, Iron, Magnesium, Manganese and Phosphorus
• Both Raw Red Delicious Apples with skin as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Delicious Apples has 2.3 times more Energy, 2.3 times more Carbohydrate, 3 times more Sugars, 3.1 times more Fructose and 2.3 times more Fiber than Stewed Canned Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Energy
• Both Raw Red Delicious Apples with skin as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Protein in one kilogram.