Comparing Nutrients in 1 pound Applesauce, canned, unsweetened, with added ascorbic acid VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Applesauce, canned, unsweetened, with added ascorbic acid	1%	2%	97%
Tomatoes	17%	9%	74%

Macro Nutrients

	Applesauce, canned, unsweetened, with added ascorbic acid	Tomatoes	Recommended Dietary Allowance
Energy	6.57% 191kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	2.13% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.3% 51g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	58.7% 42.6g	16.5% 12g	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	36.8% 26.7g	8.57% 6.2g	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	% 10.4g	% 5.67g	g per day for Men 19-50 years
Sucrose	% 5.13g	% 0g	g per day for Men 19-50 years
Fiber	13% 5g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	1.38% 0.77g	7.13% 4g	56g per day for Men 19-50 years

Vitamins

	Applesauce, canned, unsweetened, with added ascorbic acid	Tomatoes	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	21% 191μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.83% 0.12mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.4% 0.38mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.19mg	8.07% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.42% 0.12mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	7.1% 2.13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.4% 13.6μg	17% 68μg	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	107% 96mg	69% 62mg	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	4.84% 0.73mg	16.3% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Applesauce, canned, unsweetened, with added ascorbic acid	Tomatoes	Recommended Dietary Allowance
Calcium	1.8% 18mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	13.6% 0.12mg	29.7% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.26% 10.4μg	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	13% 1.04mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	3.24% 13.6mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	22.5% 0.52mg	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	3.24% 22.7mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	9.87% 336mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	1.24% 0.14mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11% 400g	11.6% 429g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Applesauce, canned, unsweetened, with added ascorbic acid vs Tomatoes:

• Applesauce, canned, unsweetened, with added ascorbic acid has 1.6 times more Vitamin B2 and 1.5 times more Vitamin C than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 42 times more Vitamin A, 1.4 times more Vitamin B1, 7.1 times more Vitamin B3, 2.2 times more Vitamin B5, 3 times more Vitamin B6, more Vitamin B7, 5 times more Vitamin B9, 3.4 times more Vitamin E and 15.8 times more Vitamin K than Applesauce, canned, unsweetened, with added ascorbic acid.
• Both Applesauce, canned, unsweetened, with added ascorbic acid as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Applesauce, canned, unsweetened, with added ascorbic acid vs Tomatoes:

• Raw Ripe Red Tomatoes contain 2.5 times more Calcium, 2.2 times more Copper, 3.7 times more Magnesium, 4.6 times more Manganese, 4.8 times more Phosphorus, 3.2 times more Potassium and 5.7 times more Zinc than Applesauce, canned, unsweetened, with added ascorbic acid.
• Both Applesauce, canned, unsweetened, with added ascorbic acid and Raw Ripe Red Tomatoes have similar amounts of Iron and Water per 1 lb.
• Both Applesauce, canned, unsweetened, with added ascorbic acid as well as Raw Ripe Red Tomatoes have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Applesauce, canned, unsweetened, with added ascorbic acid has 2.3 times more Energy, 2.9 times more Carbohydrate, 3.6 times more Sugars and 4.3 times more Fructose than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 5.2 times more Protein than Applesauce, canned, unsweetened, with added ascorbic acid.
• Both Applesauce, canned, unsweetened, with added ascorbic acid and Raw Ripe Red Tomatoes have similar amounts of Fiber per 1 lb.
• Both Applesauce, canned, unsweetened, with added ascorbic acid as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.