Comparing Nutrients in 1 pound Canned Tomatoes with Green Chilies VS Apples

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Apples	2%	3%	95%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Apples	Recommended Dietary Allowance
Energy	2.35% 68kcal	8.13% 236kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	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	12.6% 16.4g	48% 62.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 11g	g per day for Men 19-50 years
Sucrose	NA	% 9.4g	g per day for Men 19-50 years
Fiber	NA	28.6% 11g	38g per day for Men 19-50 years
Protein	5.6% 3.13g	2.1% 1.18g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Apples	Recommended Dietary Allowance
Vitamin A	10% 91μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	6.43% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	9.07% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	2.58% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	5.53% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	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	10.2% 41μg	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	31.2% 28mg	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	NA	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.3% 9.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Apples	Recommended Dietary Allowance
Calcium	9.07% 91mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	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	14.7% 1.18mg	6.8% 0.54mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	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	9.07% 63.5mg	7.13% 50mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	121% 1819mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	11.6% 427g	10.5% 388g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Apples per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Tomatoes with Green Chilies versus 1 lb of Apples to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Tomatoes with Green Chilies vs Apples:

• 1 pound of Canned Tomatoes with Green Chilies has 6.7 times more Vitamin A, 2 times more Vitamin B1, 7 times more Vitamin B3, 2.4 times more Vitamin B5, 2.5 times more Vitamin B6, 3 times more Vitamin B9 and 1.3 times more Vitamin C than Apples.
• While 1 lb of Raw Apples with skin contains 1.4 times more Vitamin B2 than Canned Red Ripe Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 1 pound of Apples have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Canned Red Ripe Tomatoes with Green Chilies 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 Canned Tomatoes with Green Chilies vs Apples:

• 1 pound of Canned Tomatoes with Green Chilies has 3.3 times more Calcium, 3.3 times more Copper, 2.2 times more Iron, 2.2 times more Magnesium, 3.8 times more Manganese, 1.3 times more Phosphorus and 401 times more Sodium than Apples.
• Both Canned Tomatoes with Green Chilies and Apples contain similar levels of Potassium and Water per one pound.
• 1 pound of Apples lack sufficient amounts of Calcium, Iron, Magnesium, Manganese and Phosphorus
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Apples with skin lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Apples with skin contains 3.8 times more Carbohydrate than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Apples with skin provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.