Comparing Nutrients in 5 ounces Apples VS Canned Tomatoes with Green Chilies

Macros Ratio

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

Macro Nutrients

	Apples	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	2.54% 73.7kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.049% 0.016g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.061g	0.24% 0.041g	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	3.95% 5.13g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 2.93g	NA	g per day for Men 19-50 years
Fiber	8.95% 3.4g	NA	38g per day for Men 19-50 years
Protein	0.66% 0.37g	1.75% 0.98g	56g per day for Men 19-50 years

Vitamins

	Apples	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	3.15% 28.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.83% 0.037mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.81% 0.13mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.73% 0.086mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.47% 0.058mg	11.2% 0.15mg	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	3.2% 12.8μg	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	9.76% 8.8mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	0.85% 8.5mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	4.25% 0.038mg	14% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	0.12% 4.68μg	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	2.13% 0.17mg	4.6% 0.37mg	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	8.14% 0.19mg	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	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	4.46% 152mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	38% 568mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	3.28% 121g	3.6% 134g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Apples vs Canned Tomatoes with Green Chilies:

• Raw Apples with skin have 1.4 times more Vitamin B2 than Canned Red Ripe Tomatoes with Green Chilies.
• While Canned Red Ripe Tomatoes with Green Chilies contain 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 Raw Apples with skin.
• Both Raw Apples with skin as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Apples vs Canned Tomatoes with Green Chilies:

• Canned Red Ripe Tomatoes with Green Chilies contain 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, 401 times more Sodium and 3.3 times more Zinc than Raw Apples with skin.
• Both Raw Apples with skin and Canned Red Ripe Tomatoes with Green Chilies have similar amounts of Potassium and Water per 5 oz.
• Both Raw Apples with skin as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Apples with skin have 3.5 times more Energy and 3.8 times more Carbohydrate than Canned Red Ripe Tomatoes with Green Chilies.
• While Canned Red Ripe Tomatoes with Green Chilies contain 2.7 times more Protein than Raw Apples with skin.
• Both Raw Apples with skin as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.