Comparing Nutrients in 1 kilogram Dark Raisins VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Dark Raisins	4%	1%	95%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Dark Raisins	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	103% 2990kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	2.94% 0.94g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	610% 793g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	899% 652g	35% 25.5g	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	479% 347g	18% 13g	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	% 305g	% 12.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	118% 45g	50% 19g	38g per day for Men 19-50 years
Protein	59% 33g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Dark Raisins	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.25mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.66mg	44.5% 7.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.74mg	85.4% 1.1mg	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	12.5% 50μg	20% 80μg	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	25.6% 23mg	140% 126mg	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	8% 1.2mg	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Raisins	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	62% 620mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	302% 2.72mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	58.5% 2339μg	1.28% 51μg	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	224% 18mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	29.6% 0.68mg	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	140% 980mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	219% 7440mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	17.3% 260mg	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	4.18% 155g	25.6% 948g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Dark Raisins vs Tomatoes in Juice with Salt:

• Dark Seedless Raisins have 2.3 times more Vitamin B2, 1.6 times more Vitamin B6 and 1.3 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, 5.4 times more Vitamin B1, 1.6 times more Vitamin B9, 5.5 times more Vitamin C and 4.9 times more Vitamin E than Dark Seedless Raisins.
• Both Dark Seedless Raisins and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B3 per 1 kg.
• Both Dark Seedless Raisins as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Dark Raisins vs Tomatoes in Juice with Salt:

• Dark Seedless Raisins have 1.9 times more Calcium, 5.2 times more Copper, 45.9 times more Fluoride, 3.1 times more Iron, 3.6 times more Magnesium, 4.1 times more Manganese, 5.8 times more Phosphorus, 3.9 times more Potassium and 3 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 4.4 times more Sodium and 6.1 times more Water than Dark Seedless Raisins.
• Both Dark Seedless Raisins and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dark Seedless Raisins have 18.7 times more Energy, 22.9 times more Carbohydrate, 25.6 times more Sugars, 26.5 times more Fructose, 2.4 times more Fiber and 4.2 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Dark Seedless Raisins as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.