Comparing Nutrients in 1 pound Apples VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Apples	2%	3%	95%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Apples	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	8.13% 236kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	1.15% 0.2g	1.12% 0.19g	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	14% 18g	130g per day for Men 19-50 years
Sugars	65% 47g	15.6% 11.3g	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	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	% 11g	% 5.35g	g per day for Men 19-50 years
Sucrose	% 9.4g	% 0g	g per day for Men 19-50 years
Fiber	28.6% 11g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	2.1% 1.18g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Apples	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.43% 0.077mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.07% 0.12mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.58% 0.41mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.53% 0.28mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	27.6% 0.36mg	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	14.7% 59μg	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	115% 103mg	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	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	13.6% 0.12mg	37.8% 0.34mg	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	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	6.9% 0.16mg	20.7% 0.48mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	10.5% 388g	11.6% 428g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Apples vs Cooked Ripe Red Tomatoes:

• Cooked Ripe Red Tomatoes contain 8 times more Vitamin A, 2.1 times more Vitamin B1, 5.8 times more Vitamin B3, 2.1 times more Vitamin B5, 1.9 times more Vitamin B6, 4.3 times more Vitamin B9, 5 times more Vitamin C, 3.1 times more Vitamin E and 1.3 times more Vitamin K than Raw Apples with skin.
• Both Raw Apples with skin and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B2 per 1 lb.
• Both Raw Apples with skin as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Apples vs Cooked Ripe Red Tomatoes:

• Cooked Ripe Red Tomatoes contain 1.8 times more Calcium, 2.8 times more Copper, 5.7 times more Iron, 1.8 times more Magnesium, 3 times more Manganese, 2.5 times more Phosphorus, 2 times more Potassium and 3.5 times more Zinc than Raw Apples with skin.
• Both Raw Apples with skin and Cooked Ripe Red Tomatoes have similar amounts of Water per 1 lb.
• Both Raw Apples with skin as well as Cooked Ripe Red Tomatoes have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Apples with skin have 2.9 times more Energy, 3.4 times more Carbohydrate, 4.2 times more Sugars, 4.5 times more Fructose and 3.4 times more Fiber than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 3.7 times more Protein than Raw Apples with skin.
• Both Raw Apples with skin as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.