Comparing Nutrients in 7 ounces Tomatoes VS Applesauce, canned, unsweetened, with added ascorbic acid

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Applesauce, canned, unsweetened, with added ascorbic acid	1%	2%	97%

Macro Nutrients

	Tomatoes	Applesauce, canned, unsweetened, with added ascorbic acid	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	2.87% 83.3kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.05% 0.016g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	0.14% 0.024g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.94% 7.7g	17.2% 22.4g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	25.7% 18.6g	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	3.75% 2.7g	16% 11.7g	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	% 2.5g	% 4.56g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.24g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	0.6% 0.34g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Applesauce, canned, unsweetened, with added ascorbic acid	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	4.3% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	1.04% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	1.63% 0.081mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	1.5% 5.95μg	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	30.2% 27mg	46.7% 42mg	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	7.14% 1.07mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Applesauce, canned, unsweetened, with added ascorbic acid	Recommended Dietary Allowance
Calcium	2% 20mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	5.95% 0.054mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	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	6.7% 0.54mg	5.7% 0.46mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	1.4% 5.95mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	2.16% 0.05mg	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	6.8% 47.6mg	1.4% 9.92mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	4.3% 147mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	0.54% 0.06mg	11mg per day for Men 19-50 years
Water	5.07% 188g	4.73% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes VS Applesauce, canned, unsweetened, with added ascorbic acid per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomatoes versus 7 oz of Applesauce, canned, unsweetened, with added ascorbic acid to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tomatoes vs Applesauce, canned, unsweetened, with added ascorbic acid:

• 7 ounces of Tomatoes have 42 times more Vitamin A, 1.4 times more Vitamin B1, 7.1 times more Vitamin B3, 3 times more Vitamin B6, 5 times more Vitamin B9, 3.4 times more Vitamin E and 15.8 times more Vitamin K than Applesauce, canned, unsweetened, with added ascorbic acid.
• While 7 oz of Applesauce, canned, unsweetened, with added ascorbic acid contain 1.6 times more Vitamin B2 and 1.5 times more Vitamin C than Raw Ripe Red Tomatoes.
• 7 ounces of Tomatoes have insufficient amounts of Vitamin B2
• 7 ounces of Applesauce, canned, unsweetened, with added ascorbic acid have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin E and Vitamin K
• Both Raw Ripe Red Tomatoes as well as Applesauce, canned, unsweetened, with added ascorbic acid have insufficient amounts of Vitamin B5, Vitamin B7, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomatoes vs Applesauce, canned, unsweetened, with added ascorbic acid:

• 7 ounces of Tomatoes have 2.2 times more Copper, 3.7 times more Magnesium, 4.6 times more Manganese, 4.8 times more Phosphorus and 3.2 times more Potassium than Applesauce, canned, unsweetened, with added ascorbic acid.
• Both Tomatoes and Applesauce, canned, unsweetened, with added ascorbic acid contain similar levels of Iron and Water per seven ounces.
• 7 ounces of Applesauce, canned, unsweetened, with added ascorbic acid lack sufficient amounts of Magnesium, Manganese and Phosphorus
• Both Raw Ripe Red Tomatoes as well as Applesauce, canned, unsweetened, with added ascorbic acid lack sufficient amounts of Calcium, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Applesauce, canned, unsweetened, with added ascorbic acid contain 2.9 times more Carbohydrate, 3.6 times more Sugars and 4.3 times more Fructose than Raw Ripe Red Tomatoes.
• Both Tomatoes and Applesauce, canned, unsweetened, with added ascorbic acid offer comparable quantities of Fiber per seven ounces.
• Both Raw Ripe Red Tomatoes as well as Applesauce, canned, unsweetened, with added ascorbic acid provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.