Comparing Nutrients in 14 ounces Cooked Ripe Red Tomatoes VS Raspberry Juice Concentrate

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Raspberry Juice Concentrate	5%	5%	90%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Raspberry Juice Concentrate	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	30.2% 877kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	5.5% 5.3g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	0.21% 0.036g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	12.2% 16g	162% 211g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	209% 152g	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	7.17% 5.2g	110% 79.8g	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	% 4.7g	% 68g	g per day for Men 19-50 years
Sucrose	% 0g	% 4.1g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Raspberry Juice Concentrate	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	82.7% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	96% 15.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	214% 10.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	76.3% 0.99mg	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	13% 51.6μg	8.93% 35.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	101% 90mg	168% 151mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15% 2.22mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Raspberry Juice Concentrate	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	38.5% 385mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	61% 0.55mg	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	33.7% 2.7mg	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	106% 445mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	806% 18.5mg	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	16% 111mg	56.7% 397mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	138% 4675mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	NA	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	46.5% 5.1mg	11mg per day for Men 19-50 years
Water	10% 374g	4.4% 163g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Ripe Red Tomatoes vs Raspberry Juice Concentrate:

• Cooked Ripe Red Tomatoes have more Vitamin A, 1.4 times more Vitamin B9 and 9.3 times more Vitamin E than Raspberry Juice Concentrate.
• While Raspberry Juice Concentrate contains 6.9 times more Vitamin B1, 15.5 times more Vitamin B2, 7.3 times more Vitamin B3, 20.9 times more Vitamin B5, 3.2 times more Vitamin B6 and 1.7 times more Vitamin C than Cooked Ripe Red Tomatoes.

Comparing minerals per 14 ounces for Cooked Ripe Red Tomatoes vs Raspberry Juice Concentrate:

• Cooked Ripe Red Tomatoes have 2.3 times more Water than Raspberry Juice Concentrate.
• While Raspberry Juice Concentrate contains 8.8 times more Calcium, 1.8 times more Copper, 1.7 times more Iron, 12.4 times more Magnesium, 44.5 times more Manganese, 3.6 times more Phosphorus, 5.4 times more Potassium and 9.2 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 14 ounces:

• Raspberry Juice Concentrate contains 12.3 times more Energy, 12.2 times more Fat, 13.3 times more Carbohydrate, 15.3 times more Sugars, 15.3 times more Fructose, 1.6 times more Fiber and 3.2 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Raspberry Juice Concentrate have insufficient amounts of Omega 3, Omega 6, Glucose and Sucrose in 14 oz.