Comparing Nutrients in 5 ounces Tomato Paste VS Raw Sulfured Dehydrated Apples

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Raw Sulfured Dehydrated Apples	1%	1%	98%

Macro Nutrients

	Tomato Paste	Raw Sulfured Dehydrated Apples	Recommended Dietary Allowance
Energy	4% 116kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	0.85% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	2.66% 0.043g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.6% 27g	102% 133g	130g per day for Men 19-50 years
Sugars	24% 17.3g	159% 115g	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	11.4% 8.3g	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	% 8.15g	NA	g per day for Men 19-50 years
Sucrose	% 0.43g	NA	g per day for Men 19-50 years
Fiber	15.3% 5.8g	46.3% 17.6g	38g per day for Men 19-50 years
Protein	11% 6.12g	3.34% 1.87g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Raw Sulfured Dehydrated Apples	Recommended Dietary Allowance
Vitamin A	12% 108μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	5.43% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	6.02% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	30.5% 0.4mg	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	4.25% 17μg	0.35% 1.4μg	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	34.5% 31mg	3.46% 3.1mg	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	40.6% 6.1mg	7.1% 1.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16μg	5.08% 6.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Raw Sulfured Dehydrated Apples	Recommended Dietary Allowance
Calcium	5.1% 51mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	42.7% 0.38mg	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	53% 4.22mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	7.9% 0.18mg	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	17% 118mg	11% 78mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	26.7% 907mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	4.64% 2.55μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	11.7% 176mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	2.8% 104g	0.11% 4.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Raw Sulfured Dehydrated Apples per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomato Paste versus 5 oz of Raw Sulfured Dehydrated Apples to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomato Paste vs Raw Sulfured Dehydrated Apples:

• 5 ounces of Tomato Paste have 19 times more Vitamin A, 1.3 times more Vitamin B1, 4.5 times more Vitamin B3, 12 times more Vitamin B9, 10 times more Vitamin C, 5.7 times more Vitamin E and 2.7 times more Vitamin K than Raw Sulfured Dehydrated Apples.
• While 5 oz of Raw Sulfured Dehydrated Apples contain 3 times more Vitamin B5 and 1.3 times more Vitamin B6 than Canned Tomato Paste.
• Both Tomato Paste and Raw Sulfured Dehydrated Apples provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Raw Sulfured Dehydrated Apples have insufficient amounts of Vitamin A and Vitamin B9
• Both Canned Tomato Paste as well as Raw Sulfured Dehydrated Apples have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Paste vs Raw Sulfured Dehydrated Apples:

• 5 ounces of Tomato Paste have 1.9 times more Calcium, 1.3 times more Copper, 1.5 times more Iron, 1.9 times more Magnesium, 2.4 times more Manganese, 1.5 times more Phosphorus, 1.6 times more Potassium, 2.9 times more Selenium and 2.2 times more Zinc than Raw Sulfured Dehydrated Apples.
• While 5 oz of Raw Sulfured Dehydrated Apples contain 2.1 times more Sodium than Canned Tomato Paste.
• 5 ounces of Raw Sulfured Dehydrated Apples lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Paste have 3.3 times more Protein than Raw Sulfured Dehydrated Apples.
• While 5 oz of Raw Sulfured Dehydrated Apples contain 4.2 times more Energy, 4.9 times more Carbohydrate, 6.7 times more Sugars and 3 times more Fiber than Canned Tomato Paste.
• Both Canned Tomato Paste as well as Raw Sulfured Dehydrated Apples provide inadequate amounts of Omega 3 and Omega 6 in five ounces.