Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Gala Apples

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Gala Apples	2%	2%	96%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Gala Apples	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	8.9% 259kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	NA	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	NA	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	47.7% 62g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	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	8.2% 5.94g	37% 27g	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	% 5.35g	% 7.53g	g per day for Men 19-50 years
Sucrose	% 0g	% 12.6g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	2.02% 1.13g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Gala Apples	Recommended Dietary Allowance
Vitamin A	12% 109μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	6.43% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	2.13% 0.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	17% 0.22mg	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	14.7% 59μg	3.4% 13.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	115% 103mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17% 2.54mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	4.9% 5.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Gala Apples	Recommended Dietary Allowance
Calcium	5% 50mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	10.6% 0.095mg	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	38.6% 3.1mg	6.8% 0.54mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	7.3% 0.17mg	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	18% 127mg	7.13% 50mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	11.6% 428g	10.5% 389g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Gala Apples per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Ripe Red Tomatoes versus 1 lb of Gala Apples to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Cooked Ripe Red Tomatoes has 24 times more Vitamin A, 2.1 times more Vitamin B1, 7.1 times more Vitamin B3, 2.3 times more Vitamin B5, 1.6 times more Vitamin B6, 4.3 times more Vitamin B9, 3.1 times more Vitamin E and 2.2 times more Vitamin K than Gala Apples.
• While 1 lb of Raw Gala Apples with skin contains 1.3 times more Vitamin B2 than Cooked Ripe Red Tomatoes.
• 1 pound of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 1 pound of Gala Apples have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K

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

• 1 pound of Cooked Ripe Red Tomatoes has 3.6 times more Copper, 5.7 times more Iron, 1.8 times more Magnesium, 2.8 times more Manganese, 2.5 times more Phosphorus and 2 times more Potassium than Gala Apples.
• Both Cooked Ripe Red Tomatoes and Gala Apples contain similar levels of Water per one pound.
• 1 pound of Gala Apples lack sufficient amounts of Iron, Magnesium, Manganese and Phosphorus
• Both Cooked Ripe Red Tomatoes as well as Raw Gala Apples with skin lack sufficient amounts of Calcium, Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Gala Apples with skin contains 3.4 times more Carbohydrate, 4.2 times more Sugars, 4.5 times more Fructose and 3.3 times more Fiber than Cooked Ripe Red Tomatoes.
• 1 pound of Cooked Ripe Red Tomatoes provide inadequate amounts of Fiber
• Both Cooked Ripe Red Tomatoes as well as Raw Gala Apples with skin provide inadequate amounts of Energy and Protein in one pound.