Comparing Nutrients in 1 pound Apples VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Apples	2%	3%	95%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Apples	Tomato Paste	Recommended Dietary Allowance
Energy	8.13% 236kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.15% 0.2g	4.06% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.6g	66% 85.8g	130g per day for Men 19-50 years
Sugars	65% 47g	76.2% 55.2g	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% 26.8g	36.6% 26.5g	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	% 11g	% 26g	g per day for Men 19-50 years
Sucrose	% 9.4g	% 1.36g	g per day for Men 19-50 years
Fiber	28.6% 11g	49% 18.6g	38g per day for Men 19-50 years
Protein	2.1% 1.18g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Apples	Tomato Paste	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	38.3% 345μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.43% 0.077mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.07% 0.12mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.58% 0.41mg	87.2% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.53% 0.28mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	75.4% 0.98mg	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	13.6% 54.4μg	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	23% 21mg	110% 99mg	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	5.44% 0.82mg	130% 19.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	43% 51.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples	Tomato Paste	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	13.6% 0.12mg	184% 1.66mg	0.9mg per day for Men 19-50 years
Fluoride	0.37% 15μg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	6.9% 0.16mg	59.6% 1.37mg	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	53.8% 376mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	135% 4599mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	10.5% 388g	9% 333g	3700g per day for Men 19-50 years

Nutrient Comparison: Apples VS Tomato Paste per 1 lb

Compare the macro and micronutrient content in 1 lb of Apples versus 1 lb of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Apples vs Tomato Paste:

• 1 lb of Canned Tomato Paste contains 25.3 times more Vitamin A, 3.5 times more Vitamin B1, 5.9 times more Vitamin B2, 33.8 times more Vitamin B3, 2.3 times more Vitamin B5, 5.3 times more Vitamin B6, 4 times more Vitamin B9, 4.8 times more Vitamin C, 23.9 times more Vitamin E and 5.2 times more Vitamin K than Raw Apples with skin.
• 1 pound of Apples have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K
• Both Raw Apples with skin as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Apples vs Tomato Paste:

• 1 lb of Canned Tomato Paste contains 6 times more Calcium, 13.5 times more Copper, 24.8 times more Iron, 8.4 times more Magnesium, 8.6 times more Manganese, 7.5 times more Phosphorus, 9.5 times more Potassium, more Selenium, 59 times more Sodium and 15.8 times more Zinc than Raw Apples with skin.
• 1 pound of Apples lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Canned Tomato Paste contains 1.6 times more Energy, 1.4 times more Carbohydrate, 1.7 times more Fiber and 16.6 times more Protein than Raw Apples with skin.
• Both Apples and Tomato Paste offer comparable quantities of Sugars and Fructose per one pound.
• 1 pound of Apples provide inadequate amounts of Energy and Protein
• Both Raw Apples with skin as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in one pound.