Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Pie, Dutch Apple, Commercially Prepared

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Pie, Dutch Apple, Commercially Prepared	3%	36%	61%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Pie, Dutch Apple, Commercially Prepared	Recommended Dietary Allowance
Energy	6.2% 180kcal	100% 2900kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	119% 115g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	72.3% 23g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	73% 1.17g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	118% 20g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	343% 445g	130g per day for Men 19-50 years
Sugars	34.3% 25g	304% 220g	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	63% 45.7g	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	% 49g	g per day for Men 19-50 years
Sucrose	% 0g	% 110g	g per day for Men 19-50 years
Fiber	18.4% 7g	42% 16g	38g per day for Men 19-50 years
Protein	17% 9.5g	38.8% 21.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Pie, Dutch Apple, Commercially Prepared	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	20% 180μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	161% 1.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	68.4% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	19% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	30% 0.39mg	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	52.5% 210μg	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	63.3% 57mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	37.3% 5.6mg	64% 9.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	137% 164μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Pie, Dutch Apple, Commercially Prepared	Recommended Dietary Allowance
Calcium	11% 110mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	164% 1.48mg	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	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	101% 2.33mg	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	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	22.4% 760mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	133% 2000mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	25.5% 943g	11% 411g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Ripe Red Tomatoes vs Pie, Dutch Apple, Commercially Prepared:

• Cooked Ripe Red Tomatoes have 1.3 times more Vitamin A, 1.3 times more Vitamin B5, 2 times more Vitamin B6 and 4 times more Vitamin C than Pie, Dutch Apple, Commercially Prepared.
• While Pie, Dutch Apple, Commercially Prepared contains 5.4 times more Vitamin B1, 3 times more Vitamin B2, 2.1 times more Vitamin B3, 1.6 times more Vitamin B9, 1.7 times more Vitamin E and 5.9 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Pie, Dutch Apple, Commercially Prepared have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Cooked Ripe Red Tomatoes vs Pie, Dutch Apple, Commercially Prepared:

• Cooked Ripe Red Tomatoes have 2.9 times more Potassium and 2.3 times more Water than Pie, Dutch Apple, Commercially Prepared.
• While Pie, Dutch Apple, Commercially Prepared contains 1.3 times more Calcium, 2 times more Copper, 1.3 times more Iron, 2.2 times more Manganese, 4.4 times more Selenium, 18.2 times more Sodium and 1.4 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Pie, Dutch Apple, Commercially Prepared have similar amounts of Magnesium and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Pie, Dutch Apple, Commercially Prepared contains 16.1 times more Energy, 104.5 times more Fat, 154.2 times more Saturated Fat, 58.5 times more Omega 3, 47.6 times more Omega 6, 11.1 times more Carbohydrate, 8.8 times more Sugars, 3.5 times more Fructose, 2.3 times more Fiber and 2.3 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Pie, Dutch Apple, Commercially Prepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.