Comparing Nutrients in 1 pound Gala Apples VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Gala Apples	2%	2%	96%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Gala Apples	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	8.9% 259kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	NA	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	NA	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	NA	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.7% 62g	12% 15.7g	130g per day for Men 19-50 years
Sugars	65% 47g	16% 11.6g	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	37% 27g	8.2% 5.94g	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	% 7.53g	% 5.62g	g per day for Men 19-50 years
Sucrose	% 12.6g	% 0g	g per day for Men 19-50 years
Fiber	27.5% 10.4g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	2.02% 1.13g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Gala Apples	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.43% 0.077mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.13% 0.34mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	38.7% 0.5mg	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	3.4% 13.6μg	9.07% 36.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	63.5% 57mg	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	5.44% 0.82mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.9% 5.9μg	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Gala Apples	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	26.2% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	6.8% 0.54mg	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	7.3% 0.17mg	13.4% 0.31mg	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	7.13% 50mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	25.5% 866mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	34.8% 522mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	10.5% 389g	11.6% 430g	3700g per day for Men 19-50 years

Nutrient Comparison: Gala Apples VS Tomatoes in Juice with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Gala Apples versus 1 lb of Tomatoes in Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Gala Apples vs Tomatoes in Juice with Salt:

• 1 lb of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 20 times more Vitamin A, 33.8 times more Vitamin B1, 1.9 times more Vitamin B2, 9.5 times more Vitamin B3, 2.1 times more Vitamin B5, 2.3 times more Vitamin B6, 2.7 times more Vitamin B9, 3.3 times more Vitamin E and 2 times more Vitamin K than Raw Gala Apples with skin.
• 1 pound of Gala Apples have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K

Comparing minerals per 1 pound for Gala Apples vs Tomatoes in Juice with Salt:

• 1 lb of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 4.7 times more Calcium, 2.5 times more Copper, 4.8 times more Iron, 2 times more Magnesium, 1.8 times more Manganese, 1.5 times more Phosphorus, 1.8 times more Potassium and 115 times more Sodium than Raw Gala Apples with skin.
• Both Gala Apples and Tomatoes in Juice with Salt contain similar levels of Water per one pound.
• 1 pound of Gala Apples lack sufficient amounts of Calcium, Iron, Magnesium, Manganese and Phosphorus
• Both Raw Gala Apples with skin as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Gala Apples has 3.9 times more Carbohydrate, 4.1 times more Sugars, 4.5 times more Fructose and 1.2 times more Fiber than Tomatoes in Juice with Salt.
• Both Raw Gala Apples with skin as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt provide inadequate amounts of Energy and Protein in one pound.