Comparing Nutrients in 1 kilogram Mammy-apple VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Mammy-apple	4%	8%	88%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Mammy-apple	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	17.6% 510kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	4.25% 1.36g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	31% 40g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 12g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	79% 30g	18.4% 7g	38g per day for Men 19-50 years
Protein	8.93% 5g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Mammy-apple	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.6% 1.03mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	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	35% 140μg	32.5% 130μg	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	156% 140mg	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	NA	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mammy-apple	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	11% 110mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	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	87.5% 7mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	NA	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	15.7% 110mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	23.3% 862g	25.5% 943g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Mammy-apple vs Cooked Ripe Red Tomatoes:

• Raw Mammy-apple has 1.8 times more Vitamin B2 and 1.3 times more Vitamin B6 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2 times more Vitamin A, 1.8 times more Vitamin B1, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.6 times more Vitamin C than Raw Mammy-apple.
• Both Raw Mammy-apple and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B9 per 1 kg.
• Both Raw Mammy-apple as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Mammy-apple vs Cooked Ripe Red Tomatoes:

• Raw Mammy-apple has 1.8 times more Magnesium and 1.4 times more Sodium than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.5 times more Phosphorus, 4.6 times more Potassium and 1.4 times more Zinc than Raw Mammy-apple.
• Both Raw Mammy-apple and Cooked Ripe Red Tomatoes have similar amounts of Calcium, Copper, Iron, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Mammy-apple has 2.8 times more Energy, 3.1 times more Carbohydrate and 4.3 times more Fiber than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.9 times more Protein than Raw Mammy-apple.
• Both Raw Mammy-apple as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.