Comparing Nutrients in 5 ounces Apples VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Apples	2%	3%	95%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Apples	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	2.54% 73.7kcal	0.83% 24kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.061g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	3.85% 5g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	5.04% 3.66g	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	11.5% 8.36g	2.6% 1.9g	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	% 3.44g	% 1.77g	g per day for Men 19-50 years
Sucrose	% 2.93g	% 0g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	1.5% 0.57g	38g per day for Men 19-50 years
Protein	0.66% 0.37g	2.15% 1.2g	56g per day for Men 19-50 years

Vitamins

	Apples	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	3.62% 32.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.83% 0.037mg	8.5% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.81% 0.13mg	5.96% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.73% 0.086mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.47% 0.058mg	7.63% 0.099mg	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	1.06% 4.25μg	7.1% 28.3μg	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	7.24% 6.52mg	110% 99mg	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	1.7% 0.26mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	0.85% 8.5mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	4.25% 0.038mg	6.6% 0.06mg	0.9mg per day for Men 19-50 years
Fluoride	0.12% 4.68μg	0.24% 9.8μg	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	2.13% 0.17mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	4.2% 0.096mg	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	2.23% 15.6mg	3.85% 27mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	9.05% 308mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	24% 359mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	3.28% 121g	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Apples VS Tomato Juice with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Apples versus 5 oz of Tomato Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Apples vs Tomato Juice with Salt:

• 5 oz of Canned Tomato Juice with Salt contain 7.7 times more Vitamin A, 5.9 times more Vitamin B1, 3 times more Vitamin B2, 7.4 times more Vitamin B3, 1.7 times more Vitamin B6, 6.7 times more Vitamin B9, 15.2 times more Vitamin C and 1.8 times more Vitamin E than Raw Apples with skin.
• 5 ounces of Apples have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin E
• Both Raw Apples with skin as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Apples vs Tomato Juice with Salt:

• 5 oz of Canned Tomato Juice with Salt contain 1.6 times more Copper, 3.3 times more Iron, 2.2 times more Magnesium, 1.9 times more Manganese, 1.7 times more Phosphorus, 2 times more Potassium and 253 times more Sodium than Raw Apples with skin.
• Both Apples and Tomato Juice with Salt contain similar levels of Water per five ounces.
• 5 ounces of Apples lack sufficient amounts of Iron, Magnesium, Manganese and Phosphorus
• Both Raw Apples with skin as well as Canned Tomato Juice with Salt lack sufficient amounts of Calcium, Fluoride, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Apples have 3.9 times more Carbohydrate, 4 times more Sugars, 4.4 times more Fructose and 6 times more Fiber than Tomato Juice with Salt.
• 5 ounces of Tomato Juice with Salt provide inadequate amounts of Fiber
• Both Raw Apples with skin as well as Canned Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.