Comparing Nutrients in 14 ounces Golden Raisins VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Golden Raisins	4%	1%	95%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Golden Raisins	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	41% 1195kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	244% 318g	19% 24.6g	130g per day for Men 19-50 years
Sugars	360% 261g	19.3% 14g	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	190% 138g	10.3% 7.46g	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	% 123g	% 6.47g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.079g	g per day for Men 19-50 years
Fiber	34.5% 13g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	23.2% 13g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Golden Raisins	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.65% 0.032mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.3% 0.76mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.3% 4.53mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	99% 1.3mg	5.2% 0.067mg	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	2.98% 12μg	4.96% 20μg	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	14% 12.7mg	35% 31.4mg	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	3.18% 0.48mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Golden Raisins	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	25.4% 254mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	101% 0.9mg	49.4% 0.44mg	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	48.6% 3.9mg	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	10% 0.23mg	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	57.3% 401mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	87% 2961mg	24% 822mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	58.5% 877mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	1.6% 59g	9.8% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Golden Raisins vs Stewed Canned Tomatoes:

• Golden Seedless Raisins have 5.5 times more Vitamin B2, 1.6 times more Vitamin B3, 19 times more Vitamin B6 and 1.5 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain more Vitamin A, 5.8 times more Vitamin B1, 1.7 times more Vitamin B9, 2.5 times more Vitamin C and 6.9 times more Vitamin E than Golden Seedless Raisins.
• Both Golden Seedless Raisins as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Golden Raisins vs Stewed Canned Tomatoes:

• Golden Seedless Raisins have 1.9 times more Calcium, 2 times more Copper, 2.9 times more Magnesium, 3.8 times more Manganese, 5.1 times more Phosphorus, 3.6 times more Potassium and 2.2 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.4 times more Iron, 9.2 times more Sodium and 6.1 times more Water than Golden Seedless Raisins.
• Both Golden Seedless Raisins and Stewed Canned Ripe Red Tomatoes have similar amounts of Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Golden Seedless Raisins have 11.6 times more Energy, 6.3 times more Omega 3, 12.9 times more Carbohydrate, 18.7 times more Sugars, 18.5 times more Fructose, 3.3 times more Fiber and 3.6 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Golden Seedless Raisins as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.