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

Macros Ratio

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

Macro Nutrients

	Golden Delicious 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	0.7% 0.68g	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	47.5% 61.7g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	63% 45.5g	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	38% 27.7g	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	% 8.5g	NA	g per day for Men 19-50 years
Sucrose	% 9.4g	NA	g per day for Men 19-50 years
Fiber	28.6% 11g	NA	38g per day for Men 19-50 years
Protein	2.27% 1.27g	5.6% 3.13g	56g per day for Men 19-50 years

Vitamins

	Golden Delicious Apples	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.07% 0.12mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.7% 0.34mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	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	6.8% 8.16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Golden Delicious Apples	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	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	7.37% 0.59mg	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	6.9% 0.16mg	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	6.48% 45.4mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	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	0.6% 9.07mg	121% 1819mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	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: Golden Delicious Apples VS Canned Tomatoes with Green Chilies per 1 lb

Compare the macro and micronutrient content in 1 lb of Golden Delicious 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 Golden Delicious Apples vs Canned Tomatoes with Green Chilies:

• 1 pound of Golden Delicious Apples has 1.4 times more Vitamin B2 than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains 6.7 times more Vitamin A, 1.9 times more Vitamin B1, 6.8 times more Vitamin B3, 2 times more Vitamin B5, 2 times more Vitamin B6 and 3 times more Vitamin B9 than Raw Golden Delicious Apples with skin.
• 1 pound of Golden Delicious 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 Golden Delicious Apples vs Canned Tomatoes with Green Chilies:

• 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains 3.3 times more Calcium, 3 times more Copper, 2 times more Iron, 2.2 times more Magnesium, 3.8 times more Manganese, 1.4 times more Phosphorus and 200.5 times more Sodium than Raw Golden Delicious Apples with skin.
• Both Golden Delicious Apples and Canned Tomatoes with Green Chilies contain similar levels of Potassium and Water per one pound.
• 1 pound of Golden Delicious Apples lack sufficient amounts of Calcium, Iron, Magnesium, Manganese and Phosphorus
• Both Raw Golden Delicious 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 Golden Delicious Apples has 3.8 times more Carbohydrate than Canned Tomatoes with Green Chilies.
• Both Raw Golden Delicious Apples with skin as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Energy and Protein in one pound.