Comparing Nutrients in 1 pound Mammy-apple VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Mammy-apple	4%	8%	88%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Mammy-apple	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	7.98% 231kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	1.93% 0.62g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	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	43.6% 56.7g	14% 18g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 5.35g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	36% 13.6g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	4.05% 2.27g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Mammy-apple	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.34% 0.47mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	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	16% 63.5μg	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	70.6% 63.5mg	115% 103mg	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	NA	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mammy-apple	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	5% 50mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	37.8% 0.34mg	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	39.7% 3.18mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.27% 213mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	10.6% 391g	11.6% 428g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Mammy-apple vs Cooked Ripe Red Tomatoes:

• Raw Mammy-apple has 1.8 times more Vitamin B2 and 1.3 times more Vitamin B6 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2 times more Vitamin A, 1.8 times more Vitamin B1, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.6 times more Vitamin C than Raw Mammy-apple.
• Both Raw Mammy-apple and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B9 per 1 lb.
• Both Raw Mammy-apple as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Mammy-apple vs Cooked Ripe Red Tomatoes:

• Raw Mammy-apple has 1.8 times more Magnesium and 1.4 times more Sodium than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.5 times more Phosphorus, 4.6 times more Potassium and 1.4 times more Zinc than Raw Mammy-apple.
• Both Raw Mammy-apple and Cooked Ripe Red Tomatoes have similar amounts of Calcium, Copper, Iron, Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Mammy-apple has 2.8 times more Energy, 3.1 times more Carbohydrate and 4.3 times more Fiber than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.9 times more Protein than Raw Mammy-apple.
• Both Raw Mammy-apple as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.