Comparing Nutrients in 1 pound Gala Apples VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Gala Apples	2%	2%	96%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Gala Apples	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	8.9% 259kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	NA	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	NA	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	NA	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.7% 62g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	65% 47g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 12.6g	NA	g per day for Men 19-50 years
Fiber	27.5% 10.4g	NA	38g per day for Men 19-50 years
Protein	2.02% 1.13g	5.6% 3.13g	56g per day for Men 19-50 years

Vitamins

	Gala Apples	Canned Tomatoes with Green Chilies	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	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.13% 0.34mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	36% 0.47mg	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	10.2% 41μg	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	31.2% 28mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.9% 5.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Gala Apples	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	45.4% 0.41mg	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	6.8% 0.54mg	14.7% 1.18mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	7.3% 0.17mg	26% 0.6mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	121% 1819mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	10.5% 389g	11.6% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Gala Apples VS Canned Tomatoes with Green Chilies per 1 lb

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

Lets compare vitamin content per 1 pound of Gala Apples vs Canned Tomatoes with Green Chilies:

• 1 pound of Gala Apples has 1.5 times more Vitamin B2 than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains 20 times more Vitamin A, 2 times more Vitamin B1, 8.5 times more Vitamin B3, 2.7 times more Vitamin B5, 2.1 times more Vitamin B6 and 3 times more Vitamin B9 than Raw Gala Apples with skin.
• 1 pound of Gala Apples have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• 1 pound of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2

Comparing minerals per 1 pound for Gala Apples vs Canned Tomatoes with Green Chilies:

• 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains 2.9 times more Calcium, 4.3 times more Copper, 2.2 times more Iron, 2.2 times more Magnesium, 3.6 times more Manganese, 1.3 times more Phosphorus and 401 times more Sodium than Raw Gala Apples with skin.
• Both Gala Apples and Canned Tomatoes with Green Chilies contain similar levels of Potassium and 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 with Green Chilies lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Gala Apples has 3.8 times more Carbohydrate than Canned Tomatoes with Green Chilies.
• Both Raw Gala Apples with skin as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Energy and Protein in one pound.