Comparing Nutrients in 1 kilogram Apples VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Apples	2%	3%	95%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Apples	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	18% 520kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	2.53% 0.43g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	106% 138g	28% 36.2g	130g per day for Men 19-50 years
Sugars	143% 104g	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	81.4% 59g	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	% 24.3g	NA	g per day for Men 19-50 years
Sucrose	% 20.7g	NA	g per day for Men 19-50 years
Fiber	63% 24g	NA	38g per day for Men 19-50 years
Protein	4.64% 2.6g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Apples	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	29.6% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.5% 0.41mg	79.2% 1.03mg	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	22.5% 90μg	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	51% 46mg	69% 62mg	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	12% 1.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	6% 60mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	100% 0.9mg	0.9mg per day for Men 19-50 years
Fluoride	0.83% 33μg	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	15% 1.2mg	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	15.2% 0.35mg	57.4% 1.32mg	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	15.7% 110mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	267% 4010mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	23% 856g	25.5% 942g	3700g per day for Men 19-50 years

Nutrient Comparison: Apples VS Canned Tomatoes with Green Chilies per 1 kg

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

Lets compare vitamin content per 1 kilogram of Apples vs Canned Tomatoes with Green Chilies:

• 1 kilogram of Apples has 1.4 times more Vitamin B2 than Canned Tomatoes with Green Chilies.
• While 1 kg of Canned Red Ripe Tomatoes with Green Chilies contains 6.7 times more Vitamin A, 2 times more Vitamin B1, 7 times more Vitamin B3, 2.4 times more Vitamin B5, 2.5 times more Vitamin B6, 3 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Apples with skin.
• 1 kilogram of Apples have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• 1 kilogram of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Raw Apples with skin as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Apples vs Canned Tomatoes with Green Chilies:

• 1 kg of Canned Red Ripe Tomatoes with Green Chilies contains 3.3 times more Calcium, 3.3 times more Copper, 2.2 times more Iron, 2.2 times more Magnesium, 3.8 times more Manganese, 1.3 times more Phosphorus and 401 times more Sodium than Raw Apples with skin.
• Both Apples and Canned Tomatoes with Green Chilies contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Apples lack sufficient amounts of Calcium, Iron, Magnesium, Manganese and Phosphorus
• Both Raw Apples with skin as well as Canned Red Ripe Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Apples has 3.8 times more Carbohydrate than Canned Tomatoes with Green Chilies.
• Both Raw Apples with skin as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.