Comparing Nutrients in 1 kilogram Tomatoes VS Sweetened Canned Applesauce

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Sweetened Canned Applesauce	1%	2%	97%

Macro Nutrients

	Tomatoes	Sweetened Canned Applesauce	Recommended Dietary Allowance
Energy	6.2% 180kcal	23.4% 680kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	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	30% 39g	135% 175g	130g per day for Men 19-50 years
Sugars	36.3% 26.3g	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	19% 13.7g	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	% 12.5g	% 55g	g per day for Men 19-50 years
Sucrose	% 0g	% 10g	g per day for Men 19-50 years
Fiber	31.6% 12g	31.6% 12g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	2.86% 1.6g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Sweetened Canned Applesauce	Recommended Dietary Allowance
Vitamin A	46.7% 420μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.94mg	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	15.6% 4.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.5% 150μg	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	152% 137mg	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	36% 5.4mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66% 79μg	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Sweetened Canned Applesauce	Recommended Dietary Allowance
Calcium	10% 100mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	35.6% 0.32mg	0.9mg per day for Men 19-50 years
Fluoride	0.58% 23μg	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	33.8% 2.7mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	49.6% 1.14mg	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	34.3% 240mg	8.57% 60mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	22% 750mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	25.5% 945g	22% 820g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes VS Sweetened Canned Applesauce per 1 kg

Compare the macro and micronutrient content in 1 kg of 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 Tomatoes vs Sweetened Canned Applesauce:

• 1 kilogram of Tomatoes has more Vitamin A, 2.2 times more Vitamin B1, 8.3 times more Vitamin B3, 3 times more Vitamin B6, 15 times more Vitamin B9, 8.1 times more Vitamin C, 3 times more Vitamin E and 13.2 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 B9, Vitamin C, Vitamin E and Vitamin K
• Both Raw Ripe Red Tomatoes as well as Sweetened Canned Applesauce no Salt have insufficient amounts of Vitamin B2, Vitamin B5, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Tomatoes has 1.8 times more Copper, 2.3 times more Iron, 3.7 times more Magnesium, 3.8 times more Manganese, 4 times more Phosphorus and 3.2 times more Potassium than Sweetened Canned Applesauce.
• Both 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 Raw 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, 4.5 times more Carbohydrate, 5.6 times more Sugars and 5.3 times more Fructose than Raw Ripe Red Tomatoes.
• Both Tomatoes and Sweetened Canned Applesauce offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Tomatoes provide inadequate amounts of Energy
• Both Raw Ripe Red Tomatoes as well as Sweetened Canned Applesauce no Salt provide inadequate amounts of Omega 3, Omega 6 and Protein in one kilogram.