Comparing Nutrients in 5 ounces Microwave Cooked Apples no skin VS Tomato Powder

Macros Ratio

	Protein	Fat	Carbs
Microwave Cooked Apples no skin	2%	6%	92%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Microwave Cooked Apples no skin	Tomato Powder	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	14.8% 428kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.64% 0.62g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.096g	0.27% 0.088g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.84% 0.14g	1.43% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.7% 20.4g	81.4% 106g	130g per day for Men 19-50 years
Sugars	22.7% 16.5g	86% 62.2g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	61.5% 23.4g	38g per day for Men 19-50 years
Protein	0.71% 0.4g	32.7% 18.3g	56g per day for Men 19-50 years

Vitamins

	Microwave Cooked Apples no skin	Tomato Powder	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	136% 1222μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.2% 0.016mg	83% 1.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.54% 0.086mg	81% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.3% 0.065mg	107% 5.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5% 0.065mg	50% 0.65mg	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	0.35% 1.4μg	42.5% 170μg	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	0.47% 0.43mg	184% 165mg	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	0.47% 0.071mg	116% 17.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	57.6% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwave Cooked Apples no skin	Tomato Powder	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	23.5% 235mg	1000mg per day for Men 19-50 years
Copper	7.24% 0.065mg	195% 1.76mg	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	3% 0.24mg	80.8% 6.46mg	8mg per day for Men 19-50 years
Magnesium	1% 4.25mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	8.75% 0.2mg	120% 2.77mg	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	1.6% 11.3mg	59.7% 418mg	700mg per day for Men 19-50 years
Potassium	3.88% 132mg	80.3% 2731mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	13.7% 7.5μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	3.24% 120g	0.12% 4.34g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwave Cooked Apples no skin VS Tomato Powder per 5 oz

Compare the macro and micronutrient content in 5 oz of Microwave Cooked Apples no skin versus 5 oz of Tomato Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Microwave Cooked Apples no skin vs Tomato Powder:

• 5 oz of Tomato Powder contain 431 times more Vitamin A, 53.7 times more Vitamin B1, 69.2 times more Vitamin B2, 149.7 times more Vitamin B3, 81.7 times more Vitamin B5, 9.9 times more Vitamin B6, 120 times more Vitamin B9, 389 times more Vitamin C, 245 times more Vitamin E and 69.7 times more Vitamin K than Microwave cooked raw apples without skin.
• 5 ounces of Microwave Cooked Apples no skin have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Microwave cooked raw apples without skin as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Microwave Cooked Apples no skin vs Tomato Powder:

• 5 ounces of Microwave Cooked Apples no skin have 27.7 times more Water than Tomato Powder.
• While 5 oz of Tomato Powder contain 33.2 times more Calcium, 27 times more Copper, 26.8 times more Iron, 59.3 times more Magnesium, 13.7 times more Manganese, 36.9 times more Phosphorus, 20.7 times more Potassium, 17.7 times more Selenium, 134 times more Sodium and 42.8 times more Zinc than Microwave cooked raw apples without skin.
• 5 ounces of Microwave Cooked Apples no skin lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Tomato Powder contain 5.4 times more Energy, 5.2 times more Carbohydrate, 3.8 times more Sugars, 5.9 times more Fiber and 46.1 times more Protein than Microwave cooked raw apples without skin.
• 5 ounces of Microwave Cooked Apples no skin provide inadequate amounts of Energy and Protein
• Both Microwave cooked raw apples without skin as well as Tomato Powder provide inadequate amounts of Omega 3 and Omega 6 in five ounces.