Comparing Nutrients in 7 ounces Golden Delicious Apples VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Golden Delicious Apples	2%	2%	96%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Golden Delicious Apples	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	3.9% 113kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	NA	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	NA	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	NA	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.8% 27g	9.45% 12.3g	130g per day for Men 19-50 years
Sugars	27.5% 20g	9.63% 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	16.7% 12g	5.15% 3.73g	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	% 3.23g	g per day for Men 19-50 years
Sucrose	% 4.1g	% 0.04g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	5.22% 2g	38g per day for Men 19-50 years
Protein	0.99% 0.56g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Golden Delicious Apples	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.17% 0.19mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.94% 0.15mg	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	2.6% 0.034mg	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	2.5% 9.92μg	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	17.4% 15.7mg	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	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Golden Delicious Apples	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	1.2% 12mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	24.7% 0.22mg	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	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	3% 0.069mg	5.1% 0.12mg	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	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	5.84% 198mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	29.2% 439mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.6% 170g	4.9% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Golden Delicious Apples VS Stewed Canned Tomatoes per 7 oz

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

Lets compare vitamin content per 7 ounces of Golden Delicious Apples vs Stewed Canned Tomatoes:

• 7 ounces of Golden Delicious Apples have 3 times more Vitamin B6 than Stewed Canned Tomatoes.
• While 7 oz of Stewed Canned Ripe Red Tomatoes contain 2.6 times more Vitamin B1, 1.3 times more Vitamin B2, 7.6 times more Vitamin B3, 1.5 times more Vitamin B5, 4.6 times more Vitamin E and 1.3 times more Vitamin K than Raw Golden Delicious Apples with skin.
• 7 ounces of Golden Delicious Apples have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin E and Vitamin K
• 7 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6
• Both Raw Golden Delicious Apples with skin as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A and Vitamin B9 in seven ounces.

Comparing minerals per 7 ounces for Golden Delicious Apples vs Stewed Canned Tomatoes:

• 7 oz of Stewed Canned Ripe Red Tomatoes contain 5.7 times more Calcium, 3.7 times more Copper, 10.2 times more Iron, 2.4 times more Magnesium, 1.7 times more Manganese, 2 times more Phosphorus, 2.1 times more Potassium and 110.5 times more Sodium than Raw Golden Delicious Apples with skin.
• Both Golden Delicious Apples and Stewed Canned Tomatoes contain similar levels of Water per seven ounces.
• 7 ounces of Golden Delicious Apples lack sufficient amounts of Calcium, Iron, Magnesium, Manganese and Phosphorus
• Both Raw Golden Delicious Apples with skin as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Golden Delicious Apples have 2.2 times more Carbohydrate, 2.9 times more Sugars, 3.2 times more Fructose and 2.4 times more Fiber than Stewed Canned Tomatoes.
• Both Raw Golden Delicious Apples with skin as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Energy and Protein in seven ounces.