Comparing Nutrients in 7 ounces Apples VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Apples	2%	3%	95%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Apples	Tomato Puree	Recommended Dietary Allowance
Energy	3.56% 103kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.4g	13.7% 18g	130g per day for Men 19-50 years
Sugars	28.4% 20.6g	13.2% 9.6g	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% 11.7g	6.5% 4.72g	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	% 4.82g	% 4.86g	g per day for Men 19-50 years
Sucrose	% 4.1g	% 0g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	0.92% 0.52g	5.85% 3.27g	56g per day for Men 19-50 years

Vitamins

	Apples	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.8% 0.034mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.13% 0.18mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.42% 0.12mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.26% 0.081mg	19.2% 0.25mg	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	5.46% 22μg	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	10% 9.13mg	23.4% 21mg	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	2.4% 0.36mg	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples	Tomato Puree	Recommended Dietary Allowance
Calcium	1.2% 12mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	5.95% 0.054mg	63.3% 0.57mg	0.9mg per day for Men 19-50 years
Fluoride	0.16% 6.55μg	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	2.98% 0.24mg	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	3% 0.069mg	14.6% 0.34mg	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	3.1% 22mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.6% 170g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Apples VS Tomato Puree per 7 oz

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

Lets compare vitamin content per 7 ounces of Apples vs Tomato Puree:

• 7 oz of Canned Tomato Puree contain 8.7 times more Vitamin A, 1.5 times more Vitamin B1, 3.1 times more Vitamin B2, 16.1 times more Vitamin B3, 7.2 times more Vitamin B5, 3.1 times more Vitamin B6, 3.7 times more Vitamin B9, 2.3 times more Vitamin C, 10.9 times more Vitamin E and 1.5 times more Vitamin K than Raw Apples with skin.
• 7 ounces of Apples have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K
• Both Raw Apples with skin as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Apples vs Tomato Puree:

• 7 oz of Canned Tomato Puree contain 10.6 times more Copper, 14.8 times more Iron, 4.6 times more Magnesium, 4.8 times more Manganese, 3.6 times more Phosphorus, 4.1 times more Potassium and 9 times more Zinc than Raw Apples with skin.
• Both Apples and Tomato Puree contain similar levels of Water per seven ounces.
• 7 ounces of Apples lack sufficient amounts of Iron, Magnesium, Manganese, Phosphorus and Zinc
• Both Raw Apples with skin as well as Canned Tomato Puree lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Apples have 1.5 times more Carbohydrate, 2.2 times more Sugars, 2.5 times more Fructose and 1.3 times more Fiber than Tomato Puree.
• While 7 oz of Canned Tomato Puree contain 6.3 times more Protein than Raw Apples with skin.
• 7 ounces of Apples provide inadequate amounts of Protein
• Both Raw Apples with skin as well as Canned Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.