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

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Raw Sulfured Dehydrated Apples	1%	1%	98%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Raw Sulfured Dehydrated Apples	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	0.85% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	2.66% 0.043g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	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	3.95% 5.13g	102% 133g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	46.3% 17.6g	38g per day for Men 19-50 years
Protein	1.75% 0.98g	3.34% 1.87g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Raw Sulfured Dehydrated Apples	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	5.43% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	6.02% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	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	3.2% 12.8μg	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	9.76% 8.8mg	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	NA	7.1% 1.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.08% 6.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Raw Sulfured Dehydrated Apples	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	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	4.6% 0.37mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	8.14% 0.19mg	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	2.83% 20mg	11% 78mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	26.7% 907mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	4.64% 2.55μg	55μg per day for Men 19-50 years
Sodium	38% 568mg	11.7% 176mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	3.6% 134g	0.11% 4.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Raw Sulfured Dehydrated Apples per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Tomatoes with Green Chilies 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 Canned Tomatoes with Green Chilies vs Raw Sulfured Dehydrated Apples:

• 5 ounces of Canned Tomatoes with Green Chilies have 5 times more Vitamin A, 9 times more Vitamin B9 and 2.8 times more Vitamin C than Raw Sulfured Dehydrated Apples.
• While 5 oz of Raw Sulfured Dehydrated Apples contain 1.4 times more Vitamin B1, 6.8 times more Vitamin B2, 2.9 times more Vitamin B5 and 2.7 times more Vitamin B6 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Raw Sulfured Dehydrated Apples provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 5 ounces of Raw Sulfured Dehydrated Apples have insufficient amounts of Vitamin A and Vitamin B9
• Both Canned Red Ripe Tomatoes with Green Chilies 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 Canned Tomatoes with Green Chilies vs Raw Sulfured Dehydrated Apples:

• 5 ounces of Canned Tomatoes with Green Chilies have 3.2 times more Sodium and 31.4 times more Water than Raw Sulfured Dehydrated Apples.
• While 5 oz of Raw Sulfured Dehydrated Apples contain 3 times more Copper, 7.7 times more Iron, 2 times more Magnesium, 3.9 times more Phosphorus, 6 times more Potassium, 4.5 times more Selenium and 2.2 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Raw Sulfured Dehydrated Apples contain similar levels of Manganese per five ounces.
• 5 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc
• 5 ounces of Raw Sulfured Dehydrated Apples lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Sulfured Dehydrated Apples contain 23.1 times more Energy, 25.8 times more Carbohydrate and 1.9 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy and Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Sulfured Dehydrated Apples provide inadequate amounts of Omega 3 and Omega 6 in five ounces.