Comparing Nutrients in 5 ounces Tomatoes in Juice with Salt VS Apples

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Apples	2%	3%	95%

Macro Nutrients

	Tomatoes in Juice with Salt	Apples	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	2.54% 73.7kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	0.36% 0.061g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.8% 4.9g	15% 19.6g	130g per day for Men 19-50 years
Sugars	5% 3.6g	20.3% 14.7g	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	2.56% 1.86g	11.5% 8.36g	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	% 1.76g	% 3.44g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.93g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	2% 1.1g	0.66% 0.37g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Apples	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	2.83% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	0.81% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.17mg	1.73% 0.086mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	4.47% 0.058mg	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	2.83% 11.3μg	1.06% 4.25μg	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	20% 18mg	7.24% 6.52mg	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	5.58% 0.84mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Apples	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	4.25% 0.038mg	0.9mg per day for Men 19-50 years
Fluoride	0.18% 7.23μg	0.12% 4.68μg	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	10% 0.81mg	2.13% 0.17mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	2.16% 0.05mg	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	3.44% 24mg	2.23% 15.6mg	700mg per day for Men 19-50 years
Potassium	7.96% 271mg	4.46% 152mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	0.52% 0.057mg	11mg per day for Men 19-50 years
Water	3.63% 134g	3.28% 121g	3700g per day for Men 19-50 years

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

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 6.7 times more Vitamin A, 33.8 times more Vitamin B1, 2.1 times more Vitamin B2, 7.8 times more Vitamin B3, 1.9 times more Vitamin B5, 2.7 times more Vitamin B6, 2.7 times more Vitamin B9, 2.7 times more Vitamin C and 3.3 times more Vitamin E than Raw Apples with skin.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Raw Apples with skin have similar amounts of Vitamin K per 5 oz.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Apples with skin have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 5.5 times more Calcium, 1.9 times more Copper, 4.8 times more Iron, 2 times more Magnesium, 1.9 times more Manganese, 1.5 times more Phosphorus, 1.8 times more Potassium, more Selenium, 115 times more Sodium and 3 times more Zinc than Raw Apples with skin.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Raw Apples with skin have similar amounts of Water per 5 oz.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Apples with skin have insufficient amounts of Fluoride in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 3 times more Protein than Raw Apples with skin.
• While Raw Apples with skin contain 3.3 times more Energy, 4 times more Carbohydrate, 4.1 times more Sugars, 4.5 times more Fructose and 1.3 times more Fiber than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Apples with skin have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.