Comparing Nutrients in 500 calories Granny Smith Apples VS Cooked Ripe Red Tomatoes

Weight per 500 calories

• Granny Smith Apples: 862g
• Cooked Ripe Red Tomatoes: 2778g

Granny Smith Apples have 3.2 times more energy per 100g than Cooked Ripe Red Tomatoes. It has low energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 500 calories - Granny Smith Apples or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Granny Smith Apples	3%	3%	94%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Granny Smith Apples	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.64g	3.15% 3.06g	97g per day for Men 19-50 years
Saturated Fat	NA	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	NA	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	NA	6.86% 1.17g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	85.7% 111g	130g per day for Men 19-50 years
Sugars	114% 82.7g	95% 69g	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	59.5% 43g	50% 36.4g	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	% 23g	% 32.8g	g per day for Men 19-50 years
Sucrose	% 16.6g	% 0g	g per day for Men 19-50 years
Fiber	63.5% 24g	51% 19.4g	38g per day for Men 19-50 years
Protein	6.77% 3.8g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Granny Smith Apples	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	4.8% 43μg	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.6% 0.22mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	92% 14.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.66% 0.48mg	71.7% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.5% 0.32mg	169% 2.2mg	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	6.47% 26μg	90% 361μg	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	704% 633mg	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	10.3% 1.55mg	104% 15.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.6μg	65% 77.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Granny Smith Apples	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	4.3% 43mg	30.6% 306mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	231% 2.1mg	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	16% 1.3mg	236% 19mg	8mg per day for Men 19-50 years
Magnesium	10.3% 43mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	127% 2.9mg	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	14.8% 103mg	111% 778mg	700mg per day for Men 19-50 years
Potassium	30.4% 1034mg	178% 6056mg	3400mg per day for Men 19-50 years
Selenium	1.57% 0.86μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.62mg	20.4% 306mg	1500mg per day for Men 19-50 years
Zinc	3.13% 0.34mg	35.4% 3.9mg	11mg per day for Men 19-50 years
Water	20% 737g	71% 2621g	3700g per day for Men 19-50 years

Granny Smith Apples VS Cooked Ripe Red Tomatoes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Granny Smith Apples or Cooked Ripe Red Tomatoes?

Lets compare vitamin content per 500 calories of Granny Smith Apples vs Cooked Ripe Red Tomatoes:

• 500 kcal of Cooked Ripe Red Tomatoes contain 15.5 times more Vitamin A, 6.1 times more Vitamin B1, 2.8 times more Vitamin B2, 13.6 times more Vitamin B3, 7.4 times more Vitamin B5, 6.9 times more Vitamin B6, 14 times more Vitamin B9, 10 times more Vitamin E and 2.8 times more Vitamin K than Raw Granny Smith Apples with skin .
• 500 calories of Granny Smith Apples have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5 and Vitamin B9

Comparing minerals per 500 calories for Granny Smith Apples vs Cooked Ripe Red Tomatoes:

• 500 kcal of Cooked Ripe Red Tomatoes contain 7.1 times more Calcium, 7.8 times more Copper, 14.6 times more Iron, 5.8 times more Magnesium, 7.7 times more Manganese, 7.5 times more Phosphorus, 5.9 times more Potassium, 16.1 times more Selenium, 35.4 times more Sodium, 11.3 times more Zinc and 3.6 times more Water than Raw Granny Smith Apples with skin .
• 500 calories of Granny Smith Apples lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Granny Smith Apples have 1.2 times more Fiber than Cooked Ripe Red Tomatoes.
• While 500 kcal of Cooked Ripe Red Tomatoes contain 7 times more Protein than Raw Granny Smith Apples with skin .
• Both Granny Smith Apples and Cooked Ripe Red Tomatoes offer comparable quantities of Energy, Carbohydrate, Sugars and Fructose per 500 calories.
• 500 calories of Granny Smith Apples provide inadequate amounts of Protein