Comparing Nutrients in 7 ounces Apples no Skin VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Apples no Skin	2%	2%	96%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Apples no Skin	Tomato Paste	Recommended Dietary Allowance
Energy	3.3% 95kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.042g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	1.77% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.5% 25.3g	29% 37.5g	130g per day for Men 19-50 years
Sugars	27.6% 20g	33.3% 24g	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	16.5% 12g	16% 11.6g	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	% 6.45g	% 11.4g	g per day for Men 19-50 years
Sucrose	% 1.63g	% 0.6g	g per day for Men 19-50 years
Fiber	6.8% 2.58g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	0.96% 0.54g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Apples no Skin	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.13% 0.18mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	33% 0.43mg	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	0% 0μg	5.95% 24μg	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	8.8% 7.94mg	48.3% 43.5mg	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	0.66% 0.099mg	57% 8.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples no Skin	Tomato Paste	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	6.84% 0.062mg	80.5% 0.72mg	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	1.74% 0.14mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	3.28% 0.075mg	26% 0.6mg	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	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	5.25% 179mg	59% 2012mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	4.65% 172g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Apples no Skin VS Tomato Paste per 7 oz

Compare the macro and micronutrient content in 7 oz of Apples no Skin versus 7 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Apples no Skin vs Tomato Paste:

• 7 oz of Canned Tomato Paste contain 38 times more Vitamin A, 3.2 times more Vitamin B1, 5.5 times more Vitamin B2, 33.8 times more Vitamin B3, 2 times more Vitamin B5, 5.8 times more Vitamin B6, more Vitamin B9, 5.5 times more Vitamin C, 86 times more Vitamin E and 19 times more Vitamin K than Raw Apples without skin.
• 7 ounces of Apples no Skin have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K
• Both Raw Apples without skin as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Apples no Skin vs Tomato Paste:

• 7 oz of Canned Tomato Paste contain 7.2 times more Calcium, 11.8 times more Copper, 42.6 times more Iron, 10.5 times more Magnesium, 7.9 times more Manganese, 7.5 times more Phosphorus, 11.3 times more Potassium, more Selenium, more Sodium and 12.6 times more Zinc than Raw Apples without skin.
• 7 ounces of Apples no Skin lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Tomato Paste contain 1.7 times more Energy, 1.5 times more Carbohydrate, 3.2 times more Fiber and 16 times more Protein than Raw Apples without skin.
• Both Apples no Skin and Tomato Paste offer comparable quantities of Sugars and Fructose per seven ounces.
• 7 ounces of Apples no Skin provide inadequate amounts of Energy and Protein
• Both Raw Apples without skin as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.