Comparing Nutrients in 300 calories Golden Delicious Apples VS Stewed Canned Tomatoes

Weight per 300 calories

• Golden Delicious Apples: 526g
• Stewed Canned Tomatoes: 1154g

Golden Delicious Apples have 2.2 times more energy per 100g than Stewed Canned Tomatoes. It has low energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 300 calories - Golden Delicious Apples or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Golden Delicious Apples	2%	2%	96%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Golden Delicious Apples	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.81% 0.79g	2.26% 2.2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	NA	2.16% 0.035g	1.6g per day for Men 19-50 years
Omega 6	NA	5.02% 0.85g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.6g	55% 71.4g	130g per day for Men 19-50 years
Sugars	73% 53g	56% 40.6g	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	44.3% 32g	30% 21.7g	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	% 9.84g	% 19g	g per day for Men 19-50 years
Sucrose	% 11g	% 0.23g	g per day for Men 19-50 years
Fiber	33.2% 12.6g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Golden Delicious Apples	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	1.75% 15.8μg	11.5% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	44.2% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.1% 0.49mg	51.5% 8.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.8% 0.39mg	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.6% 0.27mg	15% 0.2mg	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	3.95% 15.8μg	14.4% 57.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	101% 91mg	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	6.3% 0.95mg	64% 9.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.9% 9.47μg	23% 27.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Golden Delicious Apples	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	3.16% 31.6mg	39.2% 392mg	1000mg per day for Men 19-50 years
Copper	17.5% 0.16mg	144% 1.3mg	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	8.55% 0.68mg	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	6.27% 26.3mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	8% 0.18mg	29.6% 0.68mg	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	7.5% 52.6mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	15.5% 526mg	70.2% 2388mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	12.6% 6.92μg	55μg per day for Men 19-50 years
Sodium	0.7% 10.5mg	170% 2550mg	1500mg per day for Men 19-50 years
Zinc	1.9% 0.21mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	12.2% 452g	28.5% 1056g	3700g per day for Men 19-50 years

Golden Delicious Apples VS Stewed Canned Tomatoes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Golden Delicious Apples or Stewed Canned Tomatoes?

Lets compare vitamin content per 300 calories of Golden Delicious Apples vs Stewed Canned Tomatoes:

• 300 calories of Golden Delicious Apples have 1.4 times more Vitamin B6 than Stewed Canned Tomatoes.
• While 300 kcal of Stewed Canned Ripe Red Tomatoes contain 6.6 times more Vitamin A, 5.6 times more Vitamin B1, 3 times more Vitamin B2, 16.7 times more Vitamin B3, 3.4 times more Vitamin B5, 3.7 times more Vitamin B9, 10.1 times more Vitamin E and 2.9 times more Vitamin K than Raw Golden Delicious Apples with skin.
• 300 calories of Golden Delicious Apples have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B9

Comparing minerals per 300 calories for Golden Delicious Apples vs Stewed Canned Tomatoes:

• 300 kcal of Stewed Canned Ripe Red Tomatoes contain 12.4 times more Calcium, 8.2 times more Copper, 22.4 times more Iron, 5.3 times more Magnesium, 3.7 times more Manganese, 4.4 times more Phosphorus, 4.5 times more Potassium, more Selenium, 242.3 times more Sodium, 9.3 times more Zinc and 2.3 times more Water than Raw Golden Delicious Apples with skin.
• 300 calories of Golden Delicious Apples lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Golden Delicious Apples have 1.3 times more Sugars and 1.5 times more Fructose than Stewed Canned Tomatoes.
• While 300 kcal of Stewed Canned Ripe Red Tomatoes contain 7.1 times more Protein than Raw Golden Delicious Apples with skin.
• Both Golden Delicious Apples and Stewed Canned Tomatoes offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• 300 calories of Golden Delicious Apples provide inadequate amounts of Protein