Comparing Nutrients in 100 grams Tomato Paste VS Apples

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Apples	2%	3%	95%

Macro Nutrients

	Tomato Paste	Apples	Recommended Dietary Allowance
Energy	2.83% 82kcal	1.8% 52kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.47g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	0.088% 0.028g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	0.56% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	0.25% 0.043g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.5% 19g	10.6% 14g	130g per day for Men 19-50 years
Sugars	16.8% 12g	14.3% 10.4g	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	8.07% 5.85g	8.14% 5.9g	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	% 5.75g	% 2.43g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 2.07g	g per day for Men 19-50 years
Fiber	10.8% 4.1g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	7.7% 4.32g	0.46% 0.26g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Apples	Recommended Dietary Allowance
Vitamin A	8.44% 76μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	1.4% 0.017mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.8% 0.15mg	2% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.2% 3.08mg	0.57% 0.091mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.84% 0.14mg	1.22% 0.061mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	3.15% 0.041mg	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	3% 12μg	0.75% 3μg	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	24.3% 22mg	5.1% 4.6mg	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	28.7% 4.3mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.5% 11.4μg	1.83% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Apples	Recommended Dietary Allowance
Calcium	3.6% 36mg	0.6% 6mg	1000mg per day for Men 19-50 years
Copper	40.6% 0.37mg	3% 0.027mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.083% 3.3μg	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	37.3% 2.98mg	1.5% 0.12mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	1.2% 5mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	1.52% 0.035mg	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	12% 83mg	1.57% 11mg	700mg per day for Men 19-50 years
Potassium	30% 1014mg	3.15% 107mg	3400mg per day for Men 19-50 years
Selenium	9.64% 5.3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	5.73% 0.63mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	2% 73.5g	2.3% 85.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Apples per 100 g

Compare the macro and micronutrient content in 100 g of Tomato Paste versus 100 g of Apples to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Tomato Paste vs Apples:

• 100 grams of Tomato Paste have 25.3 times more Vitamin A, 3.5 times more Vitamin B1, 5.9 times more Vitamin B2, 33.8 times more Vitamin B3, 2.3 times more Vitamin B5, 5.3 times more Vitamin B6, 4 times more Vitamin B9, 4.8 times more Vitamin C, 23.9 times more Vitamin E and 5.2 times more Vitamin K than Apples.
• 100 grams of Apples have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K
• Both Canned Tomato Paste as well as Raw Apples with skin have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Tomato Paste vs Apples:

• 100 grams of Tomato Paste have 6 times more Calcium, 13.5 times more Copper, 24.8 times more Iron, 8.4 times more Magnesium, 8.6 times more Manganese, 7.5 times more Phosphorus, 9.5 times more Potassium, more Selenium, 59 times more Sodium and 15.8 times more Zinc than Apples.
• 100 grams of Apples lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Tomato Paste have 1.6 times more Energy, 1.4 times more Carbohydrate, 1.7 times more Fiber and 16.6 times more Protein than Apples.
• Both Tomato Paste and Apples offer comparable quantities of Sugars and Fructose per 100 grams.
• 100 grams of Apples provide inadequate amounts of Energy and Protein
• Both Canned Tomato Paste as well as Raw Apples with skin provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.