Comparing Nutrients in 7 ounces Golden Delicious Apples VS Tomato Powder

Macros Ratio

	Protein	Fat	Carbs
Golden Delicious Apples	2%	2%	96%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Golden Delicious Apples	Tomato Powder	Recommended Dietary Allowance
Energy	3.9% 113kcal	20.7% 599kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	NA	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.8% 27g	114% 148g	130g per day for Men 19-50 years
Sugars	27.5% 20g	120% 87g	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	16.7% 12g	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	% 3.7g	NA	g per day for Men 19-50 years
Sucrose	% 4.1g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	86% 32.7g	38g per day for Men 19-50 years
Protein	0.99% 0.56g	45.7% 25.6g	56g per day for Men 19-50 years

Vitamins

	Golden Delicious Apples	Tomato Powder	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	190% 1711μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	116% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.17% 0.19mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.94% 0.15mg	149% 7.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	69.8% 0.91mg	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	1.5% 5.95μg	59.5% 238μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	257% 232mg	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	2.4% 0.36mg	162% 24.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	80.7% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Golden Delicious Apples	Tomato Powder	Recommended Dietary Allowance
Calcium	1.2% 12mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	274% 2.46mg	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	3.22% 0.26mg	113% 9.05mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	84% 353mg	420mg per day for Men 19-50 years
Manganese	3% 0.069mg	168% 3.87mg	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	83.6% 585mg	700mg per day for Men 19-50 years
Potassium	5.84% 198mg	112% 3824mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	17.7% 266mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	4.6% 170g	0.16% 6.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Golden Delicious Apples VS Tomato Powder per 7 oz

Compare the macro and micronutrient content in 7 oz of Golden Delicious Apples versus 7 oz of Tomato Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Golden Delicious Apples vs Tomato Powder:

• 7 oz of Tomato Powder contain 287.3 times more Vitamin A, 50.7 times more Vitamin B1, 29.3 times more Vitamin B2, 97.2 times more Vitamin B3, 50.8 times more Vitamin B5, 9 times more Vitamin B6, 40 times more Vitamin B9, 68.1 times more Vitamin E and 27.1 times more Vitamin K than Raw Golden Delicious Apples with skin.
• 7 ounces of Golden Delicious Apples have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K

Comparing minerals per 7 ounces for Golden Delicious Apples vs Tomato Powder:

• 7 ounces of Golden Delicious Apples have 28 times more Water than Tomato Powder.
• While 7 oz of Tomato Powder contain 27.7 times more Calcium, 41.4 times more Copper, 35.1 times more Iron, 35.6 times more Magnesium, 55.7 times more Manganese, 29.5 times more Phosphorus, 19.3 times more Potassium, more Selenium, 67 times more Sodium and 42.8 times more Zinc than Raw Golden Delicious Apples with skin.
• 7 ounces of Golden Delicious Apples lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Tomato Powder contain 5.3 times more Energy, 5.5 times more Carbohydrate, 4.4 times more Sugars, 6.9 times more Fiber and 46.1 times more Protein than Raw Golden Delicious Apples with skin.
• 7 ounces of Golden Delicious Apples provide inadequate amounts of Energy and Protein