Comparing Nutrients in 5 ounces Mammy-apple VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Mammy-apple	4%	8%	88%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Mammy-apple	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	2.5% 72.3kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.7g	4.37% 5.7g	130g per day for Men 19-50 years
Sugars	NA	4.87% 3.53g	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	2.56% 1.86g	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	% 1.67g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	11% 4.25g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	1.27% 0.71g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Mammy-apple	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	3.78% 34μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	4.25% 0.051mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	4.7% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.9% 0.15mg	3.66% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	8.6% 0.11mg	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	4.96% 20μg	4.6% 18.4μg	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	22% 20mg	36% 32.3mg	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	NA	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mammy-apple	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	12% 0.11mg	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	12.4% 0.99mg	12% 0.96mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	NA	6.47% 0.15mg	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	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	1.96% 66.6mg	9.1% 309mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	1.4% 21.3mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.6% 134g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Mammy-apple vs Cooked Ripe Red Tomatoes:

• Raw Mammy-apple has 1.8 times more Vitamin B2 and 1.3 times more Vitamin B6 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2 times more Vitamin A, 1.8 times more Vitamin B1, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.6 times more Vitamin C than Raw Mammy-apple.
• Both Raw Mammy-apple and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B9 per 5 oz.
• Both Raw Mammy-apple as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Mammy-apple vs Cooked Ripe Red Tomatoes:

• Raw Mammy-apple has 1.8 times more Magnesium and 1.4 times more Sodium than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.5 times more Phosphorus, 4.6 times more Potassium and 1.4 times more Zinc than Raw Mammy-apple.
• Both Raw Mammy-apple and Cooked Ripe Red Tomatoes have similar amounts of Calcium, Copper, Iron, Selenium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Mammy-apple has 2.8 times more Energy, 3.1 times more Carbohydrate and 4.3 times more Fiber than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.9 times more Protein than Raw Mammy-apple.
• Both Raw Mammy-apple as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.