Comparing Nutrients in 1 pound Tomato Paste VS Apples

Macros Ratio

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

Macro Nutrients

	Tomato Paste	Apples	Recommended Dietary Allowance
Energy	13% 372kcal	8.13% 236kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	1.15% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 85.8g	48% 62.6g	130g per day for Men 19-50 years
Sugars	76.2% 55.2g	65% 47g	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	36.6% 26.5g	37% 26.8g	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	% 26g	% 11g	g per day for Men 19-50 years
Sucrose	% 1.36g	% 9.4g	g per day for Men 19-50 years
Fiber	49% 18.6g	28.6% 11g	38g per day for Men 19-50 years
Protein	35% 19.6g	2.1% 1.18g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Apples	Recommended Dietary Allowance
Vitamin A	38.3% 345μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	6.43% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	9.07% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.2% 14mg	2.58% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	5.53% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	14.3% 0.19mg	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	13.6% 54.4μg	3.4% 13.6μg	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	110% 99mg	23% 21mg	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	130% 19.5mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43% 51.7μg	8.3% 9.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Apples	Recommended Dietary Allowance
Calcium	16.3% 163mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	13.6% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.37% 15μg	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	169% 13.5mg	6.8% 0.54mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	59.6% 1.37mg	6.9% 0.16mg	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	53.8% 376mg	7.13% 50mg	700mg per day for Men 19-50 years
Potassium	135% 4599mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	43.7% 24μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	9% 333g	10.5% 388g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Apples per 1 lb

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

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

• 1 pound of Tomato Paste has 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 Apples.
• 1 pound of Apples have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K
• Both Canned Tomato Paste as well as Raw Apples with skin have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tomato Paste vs Apples:

• 1 pound of Tomato Paste has 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 Apples.
• 1 pound of Apples lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

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