Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Raw Sulfured Dehydrated Apples

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Raw Sulfured Dehydrated Apples	1%	1%	98%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Raw Sulfured Dehydrated Apples	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	23.7% 687kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.59% 0.19g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	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	6.12% 7.96g	143% 186g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	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	3.6% 2.6g	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	% 2.34g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.66% 1.4g	64.8% 24.6g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	4.68% 2.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Raw Sulfured Dehydrated Apples	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	8.43% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	6.45% 25.8μg	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	50.3% 45.2mg	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	7.4% 1.1mg	9.92% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	7.1% 8.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Raw Sulfured Dehydrated Apples	Recommended Dietary Allowance
Calcium	2.2% 22mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	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	17% 1.35mg	49.6% 3.97mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	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	7.94% 55.6mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	16.4% 246mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	5.06% 187g	0.16% 5.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Raw Sulfured Dehydrated Apples per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Ripe Red 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 Cooked Ripe Red Tomatoes vs Raw Sulfured Dehydrated Apples:

• 7 ounces of Cooked Ripe Red Tomatoes have 6 times more Vitamin A, 13 times more Vitamin B9 and 10.4 times more Vitamin C than Raw Sulfured Dehydrated Apples.
• While 7 oz of Raw Sulfured Dehydrated Apples contain 1.3 times more Vitamin B1, 5.9 times more Vitamin B2, 1.3 times more Vitamin B3, 3.3 times more Vitamin B5, 3.5 times more Vitamin B6, 1.3 times more Vitamin E and 1.5 times more Vitamin K than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 7 ounces of Raw Sulfured Dehydrated Apples have insufficient amounts of Vitamin A and Vitamin B9
• Both Cooked Ripe Red Tomatoes as well as Raw Sulfured Dehydrated Apples have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Raw Sulfured Dehydrated Apples:

• 7 ounces of Cooked Ripe Red Tomatoes have 31.4 times more Water than Raw Sulfured Dehydrated Apples.
• While 7 oz of Raw Sulfured Dehydrated Apples contain 3.6 times more Copper, 2.9 times more Iron, 2.4 times more Magnesium, 2 times more Phosphorus, 2.9 times more Potassium, 3.6 times more Selenium, 11.3 times more Sodium and 2.1 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Sulfured Dehydrated Apples contain similar levels of Manganese per seven ounces.
• 7 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Selenium and Zinc
• Both Cooked Ripe Red Tomatoes as well as Raw Sulfured Dehydrated Apples lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Sulfured Dehydrated Apples contain 19.2 times more Energy, 23.3 times more Carbohydrate, 32.6 times more Sugars, 17.7 times more Fiber and 1.4 times more Protein than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Fiber and Protein
• Both Cooked Ripe Red Tomatoes as well as Raw Sulfured Dehydrated Apples provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.