Comparing Nutrients in 1 kilogram Seeded Raisins VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Seeded Raisins	3%	1%	96%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Seeded Raisins	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	102% 2960kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	5.57% 5.4g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	5.56% 1.78g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	7.18% 1.22g	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	604% 785g	47.6% 62g	130g per day for Men 19-50 years
Sugars	NA	48.6% 35.2g	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	NA	26% 19g	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	NA	% 16.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	179% 68g	26.3% 10g	38g per day for Men 19-50 years
Protein	45% 25g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Seeded Raisins	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.12mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	140% 1.82mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.6% 11mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	145% 1.88mg	13% 0.17mg	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	7.5% 30μg	12.5% 50μg	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	60% 54mg	87.8% 79mg	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	NA	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seeded Raisins	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	28% 280mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	336% 3.02mg	124% 1.12mg	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	324% 26mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	116% 2.67mg	25.7% 0.59mg	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	107% 750mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	243% 8250mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	18.7% 280mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	4.48% 166g	24.7% 915g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Seeded Raisins vs Stewed Canned Tomatoes:

• Seeded Raisins have 2.4 times more Vitamin B1, 5.2 times more Vitamin B2, 1.6 times more Vitamin B3 and 11.1 times more Vitamin B6 than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain more Vitamin A, 2.5 times more Vitamin B5, 1.7 times more Vitamin B9 and 1.5 times more Vitamin C than Seeded Raisins.
• Both Seeded Raisins as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Seeded Raisins vs Stewed Canned Tomatoes:

• Seeded Raisins have 2.7 times more Copper, 1.9 times more Iron, 2.5 times more Magnesium, 4.5 times more Manganese, 3.8 times more Phosphorus and 4 times more Potassium than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 7.9 times more Sodium and 5.5 times more Water than Seeded Raisins.
• Both Seeded Raisins and Stewed Canned Ripe Red Tomatoes have similar amounts of Calcium, Selenium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Seeded Raisins have 11.4 times more Energy, 12.3 times more Omega 3, 12.7 times more Carbohydrate, 6.8 times more Fiber and 2.8 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Seeded Raisins as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.