Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Sweetened Canned Applesauce

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Sweetened Canned Applesauce	1%	2%	97%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Sweetened Canned Applesauce	Recommended Dietary Allowance
Energy	6.2% 180kcal	23.4% 680kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	2.65% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	135% 175g	130g per day for Men 19-50 years
Sugars	34.3% 25g	202% 147g	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	18% 13g	100% 72.7g	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	% 12g	% 55g	g per day for Men 19-50 years
Sucrose	% 0g	% 10g	g per day for Men 19-50 years
Fiber	18.4% 7g	31.6% 12g	38g per day for Men 19-50 years
Protein	17% 9.5g	2.86% 1.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Sweetened Canned Applesauce	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	20.8% 0.27mg	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	32.5% 130μg	2.5% 10μg	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	253% 228mg	19% 17mg	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	37.3% 5.6mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Sweetened Canned Applesauce	Recommended Dietary Allowance
Calcium	11% 110mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	35.6% 0.32mg	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	85% 6.8mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	13% 0.3mg	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	40% 280mg	8.57% 60mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	22% 750mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	25.5% 943g	22% 820g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Sweetened Canned Applesauce per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked Ripe Red Tomatoes vs Sweetened Canned Applesauce:

• 1 kilogram of Cooked Ripe Red Tomatoes has more Vitamin A, 2.1 times more Vitamin B1, 7.4 times more Vitamin B3, 2.9 times more Vitamin B5, 2.9 times more Vitamin B6, 13 times more Vitamin B9, 13.4 times more Vitamin C, 3.1 times more Vitamin E and 4.7 times more Vitamin K than Sweetened Canned Applesauce.
• 1 kilogram of Sweetened Canned Applesauce have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Ripe Red Tomatoes as well as Sweetened Canned Applesauce no Salt have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Ripe Red Tomatoes vs Sweetened Canned Applesauce:

• 1 kilogram of Cooked Ripe Red Tomatoes has 2.3 times more Copper, 5.7 times more Iron, 3 times more Magnesium, 3.5 times more Manganese, 4.7 times more Phosphorus and 2.9 times more Potassium than Sweetened Canned Applesauce.
• Both Cooked Ripe Red Tomatoes and Sweetened Canned Applesauce contain similar levels of Water per one kilogram.
• 1 kilogram of Sweetened Canned Applesauce lack sufficient amounts of Iron, Magnesium, Manganese and Phosphorus
• Both Cooked Ripe Red Tomatoes as well as Sweetened Canned Applesauce no Salt lack sufficient amounts of Calcium, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Sweetened Canned Applesauce no Salt contains 3.8 times more Energy, 4.4 times more Carbohydrate, 5.9 times more Sugars, 5.5 times more Fructose and 1.7 times more Fiber than Cooked Ripe Red Tomatoes.
• 1 kilogram of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy and Fiber
• Both Cooked Ripe Red Tomatoes as well as Sweetened Canned Applesauce no Salt provide inadequate amounts of Omega 3, Omega 6 and Protein in one kilogram.