Comparing Nutrients in 1 kilogram Apples no Skin VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Apples no Skin	2%	2%	96%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Apples no Skin	Tomato Puree	Recommended Dietary Allowance
Energy	16.6% 480kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	4.82% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	69% 89.8g	130g per day for Men 19-50 years
Sugars	139% 101g	66.6% 48.3g	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	83% 60.3g	33% 24g	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	% 32.5g	% 24.5g	g per day for Men 19-50 years
Sucrose	% 8.2g	% 0g	g per day for Men 19-50 years
Fiber	34.2% 13g	50% 19g	38g per day for Men 19-50 years
Protein	4.82% 2.7g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Apples no Skin	Tomato Puree	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	97% 1.26mg	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	0% 0μg	27.5% 110μg	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	44.4% 40mg	118% 106mg	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	3.33% 0.5mg	131% 19.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples no Skin	Tomato Puree	Recommended Dietary Allowance
Calcium	5% 50mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	34.4% 0.31mg	319% 2.87mg	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	8.75% 0.7mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	73.5% 1.7mg	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	57% 400mg	700mg per day for Men 19-50 years
Potassium	26.5% 900mg	129% 4390mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	23.4% 867g	23.8% 879g	3700g per day for Men 19-50 years

Nutrient Comparison: Apples no Skin VS Tomato Puree per 1 kg

Compare the macro and micronutrient content in 1 kg of Apples no Skin versus 1 kg of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Apples no Skin vs Tomato Puree:

• 1 kg of Canned Tomato Puree contains 13 times more Vitamin A, 1.3 times more Vitamin B1, 2.9 times more Vitamin B2, 16.1 times more Vitamin B3, 6.2 times more Vitamin B5, 3.4 times more Vitamin B6, more Vitamin B9, 2.7 times more Vitamin C, 39.4 times more Vitamin E and 5.7 times more Vitamin K than Raw Apples without skin.
• 1 kilogram of Apples no Skin have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K
• Both Raw Apples without skin as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Apples no Skin vs Tomato Puree:

• 1 kg of Canned Tomato Puree contains 9.3 times more Copper, 25.4 times more Iron, 5.8 times more Magnesium, 4.4 times more Manganese, 3.6 times more Phosphorus, 4.9 times more Potassium and 7.2 times more Zinc than Raw Apples without skin.
• Both Apples no Skin and Tomato Puree contain similar levels of Water per one kilogram.
• 1 kilogram of Apples no Skin lack sufficient amounts of Iron, Magnesium, Manganese, Phosphorus and Zinc
• Both Raw Apples without skin as well as Canned Tomato Puree lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Apples no Skin has 1.4 times more Carbohydrate, 2.1 times more Sugars and 2.5 times more Fructose than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 1.5 times more Fiber and 6.1 times more Protein than Raw Apples without skin.
• 1 kilogram of Apples no Skin provide inadequate amounts of Protein
• Both Raw Apples without skin as well as Canned Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.