Comparing Nutrients in 7 ounces Stewed Canned Tomatoes VS Raw Sulfured Dehydrated Apples

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Raw Sulfured Dehydrated Apples	1%	1%	98%

Macro Nutrients

	Stewed Canned Tomatoes	Raw Sulfured Dehydrated Apples	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	23.7% 687kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.59% 0.19g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	1.65% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.45% 12.3g	143% 186g	130g per day for Men 19-50 years
Sugars	9.63% 7g	222% 161g	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	5.15% 3.73g	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	% 3.23g	NA	g per day for Men 19-50 years
Sucrose	% 0.04g	NA	g per day for Men 19-50 years
Fiber	5.22% 2g	64.8% 24.6g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	4.68% 2.6g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Raw Sulfured Dehydrated Apples	Recommended Dietary Allowance
Vitamin A	2% 18μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	8.43% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	42.7% 0.56mg	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	2.5% 9.92μg	0.5% 2μg	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	17.4% 15.7mg	4.85% 4.37mg	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	11% 1.65mg	9.92% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	7.1% 8.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Raw Sulfured Dehydrated Apples	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	59.8% 0.54mg	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	33% 2.64mg	49.6% 3.97mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	5.1% 0.12mg	11% 0.25mg	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	5.67% 39.7mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	29.2% 439mg	16.4% 246mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4.9% 182g	0.16% 5.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Raw Sulfured Dehydrated Apples per 7 oz

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

Lets compare vitamin content per 7 ounces of Stewed Canned Tomatoes vs Raw Sulfured Dehydrated Apples:

• 7 ounces of Stewed Canned Tomatoes have 3.6 times more Vitamin C than Raw Sulfured Dehydrated Apples.
• While 7 oz of Raw Sulfured Dehydrated Apples contain 3.7 times more Vitamin B2, 3.8 times more Vitamin B5, 16.5 times more Vitamin B6 and 1.8 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Raw Sulfured Dehydrated Apples provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin E per seven ounces.
• 7 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Sulfured Dehydrated Apples have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Stewed Canned Tomatoes vs Raw Sulfured Dehydrated Apples:

• 7 ounces of Stewed Canned Tomatoes have 1.8 times more Calcium, 1.8 times more Sodium and 30.5 times more Water than Raw Sulfured Dehydrated Apples.
• While 7 oz of Raw Sulfured Dehydrated Apples contain 2.4 times more Copper, 1.5 times more Iron, 1.8 times more Magnesium, 2.2 times more Manganese, 2.8 times more Phosphorus, 3.1 times more Potassium, 3 times more Selenium and 1.7 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 7 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc
• 7 ounces of Raw Sulfured Dehydrated Apples lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Sulfured Dehydrated Apples contain 13.3 times more Energy, 15.1 times more Carbohydrate, 23 times more Sugars, 12.4 times more Fiber and 1.5 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 7 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Sulfured Dehydrated Apples provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.