Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Frozen Apples, heated

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Frozen Apples, heated	2%	6%	92%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Frozen Apples, heated	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.68% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	0.92% 0.16g	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	18.3% 24g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	NA	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	6.8% 2.58g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	1.03% 0.58g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Frozen Apples, heated	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	2.3% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	1.68% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	0.53% 0.085mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	4.9% 0.064mg	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	0.88% 0.79mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Frozen Apples, heated	Recommended Dietary Allowance
Calcium	2.2% 22mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	14.3% 0.13mg	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	4.7% 0.38mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	1.4% 5.95mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	12.6% 0.29mg	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	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	4.44% 151mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	5.06% 187g	4.67% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Frozen Apples, heated per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Ripe Red Tomatoes versus 7 oz of Frozen Apples, heated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Ripe Red Tomatoes vs Frozen Apples, heated:

• 7 ounces of Cooked Ripe Red Tomatoes have 2.6 times more Vitamin B1, 12.4 times more Vitamin B3, 2.3 times more Vitamin B5, 2.5 times more Vitamin B6, 13 times more Vitamin B9 and 57 times more Vitamin C than Frozen Apples, heated.
• 7 ounces of Frozen Apples, heated have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Cooked Ripe Red Tomatoes as well as Frozen Apples, heated have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Frozen Apples, heated:

• 7 ounces of Cooked Ripe Red Tomatoes have 3.6 times more Iron, 3 times more Magnesium, 3.5 times more Phosphorus and 2.9 times more Potassium than Frozen Apples, heated.
• While 7 oz of Frozen Apples, heated contain 1.4 times more Manganese than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Frozen Apples, heated contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Frozen Apples, heated lack sufficient amounts of Magnesium and Phosphorus
• Both Cooked Ripe Red Tomatoes as well as Frozen Apples, heated lack sufficient amounts of Calcium, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Frozen Apples, heated contain 3 times more Carbohydrate and 1.9 times more Fiber than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Fiber
• Both Cooked Ripe Red Tomatoes as well as Frozen Apples, heated provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.