Comparing Nutrients in 7 ounces Apples no Skin VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Apples no Skin	2%	2%	96%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Apples no Skin	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	3.3% 95kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.042g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.86% 0.15g	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	9.45% 12.3g	130g per day for Men 19-50 years
Sugars	27.6% 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	16.5% 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	% 6.45g	% 3.23g	g per day for Men 19-50 years
Sucrose	% 1.63g	% 0.04g	g per day for Men 19-50 years
Fiber	6.8% 2.58g	5.22% 2g	38g per day for Men 19-50 years
Protein	0.96% 0.54g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Apples no Skin	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.13% 0.18mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	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	0% 0μg	2.5% 9.92μg	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	17.4% 15.7mg	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	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples no Skin	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	6.84% 0.062mg	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	1.74% 0.14mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	3.28% 0.075mg	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	3.1% 22mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	5.25% 179mg	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% 0mg	29.2% 439mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.65% 172g	4.9% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Apples no Skin VS Stewed Canned Tomatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Apples no Skin 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 Apples no Skin vs Stewed Canned Tomatoes:

• 7 ounces of Apples no Skin have 2.2 times more Vitamin B6 than Stewed Canned Tomatoes.
• While 7 oz of Stewed Canned Ripe Red Tomatoes contain 2.4 times more Vitamin B1, 7.8 times more Vitamin B3, 1.6 times more Vitamin B5, 2 times more Vitamin C, 16.6 times more Vitamin E and 4 times more Vitamin K than Raw Apples without skin.
• Both Apples no Skin and Stewed Canned Tomatoes provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Apples no Skin 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 Apples without skin as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Apples no Skin vs Stewed Canned Tomatoes:

• 7 oz of Stewed Canned Ripe Red Tomatoes contain 6.8 times more Calcium, 3.6 times more Copper, 19 times more Iron, 3 times more Magnesium, 1.6 times more Manganese, 1.8 times more Phosphorus, 2.3 times more Potassium and more Sodium than Raw Apples without skin.
• Both Apples no Skin and Stewed Canned Tomatoes contain similar levels of Water per seven ounces.
• 7 ounces of Apples no Skin lack sufficient amounts of Calcium, Iron, Magnesium, Manganese and Phosphorus
• Both Raw Apples without 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 Apples no Skin have 2.1 times more Carbohydrate, 2.9 times more Sugars, 3.2 times more Fructose and 1.3 times more Fiber than Stewed Canned Tomatoes.
• Both Raw Apples without skin as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.