Comparing Nutrients in 1 kilogram Raspberries, canned, red, heavy syrup pack, solids and liquids VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Raspberries, canned, red, heavy syrup pack, solids and liquids	3%	1%	96%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Raspberries, canned, red, heavy syrup pack, solids and liquids	Tomato Paste	Recommended Dietary Allowance
Energy	31.4% 910kcal	28.3% 820kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	3.13% 1g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	8.94% 1.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	180% 234g	145% 189g	130g per day for Men 19-50 years
Sugars	277% 201g	168% 122g	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	80.7% 58.5g	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	% 57.5g	g per day for Men 19-50 years
Sucrose	NA	% 3g	g per day for Men 19-50 years
Fiber	87% 33g	108% 41g	38g per day for Men 19-50 years
Protein	15% 8.3g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Raspberries, canned, red, heavy syrup pack, solids and liquids	Tomato Paste	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	84.4% 760μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.7% 4.43mg	192% 30.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.45mg	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	166% 2.16mg	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	27.5% 110μg	30% 120μg	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	97% 87mg	243% 219mg	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	39.3% 5.9mg	287% 43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.3% 52μg	95% 114μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries, canned, red, heavy syrup pack, solids and liquids	Tomato Paste	Recommended Dietary Allowance
Calcium	11% 110mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	406% 3.65mg	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	52.5% 4.2mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	101% 2.33mg	131% 3.02mg	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	13% 90mg	119% 830mg	700mg per day for Men 19-50 years
Potassium	27.6% 940mg	298% 10140mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	20.4% 753g	20% 735g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries, canned, red, heavy syrup pack, solids and liquids VS Tomato Paste per 1 kg

Compare the macro and micronutrient content in 1 kg of Raspberries, canned, red, heavy syrup pack, solids and liquids versus 1 kg of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Raspberries, canned, red, heavy syrup pack, solids and liquids vs Tomato Paste:

• 1 kilogram of Raspberries, canned, red, heavy syrup pack, solids and liquids has 1.7 times more Vitamin B5 than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 38 times more Vitamin A, 3 times more Vitamin B1, 4.9 times more Vitamin B2, 6.9 times more Vitamin B3, 5.1 times more Vitamin B6, 2.5 times more Vitamin C, 7.3 times more Vitamin E and 2.2 times more Vitamin K than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids and Tomato Paste provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Raspberries, canned, red, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A and Vitamin B1
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Raspberries, canned, red, heavy syrup pack, solids and liquids vs Tomato Paste:

• 1 kg of Canned Tomato Paste contains 3.3 times more Calcium, 6.4 times more Copper, 7.1 times more Iron, 3.5 times more Magnesium, 1.3 times more Manganese, 9.2 times more Phosphorus, 10.8 times more Potassium, 53 times more Selenium, 19.7 times more Sodium and 3.9 times more Zinc than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• 1 kilogram of Raspberries, canned, red, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raspberries, canned, red, heavy syrup pack, solids and liquids has 1.2 times more Carbohydrate and 1.6 times more Sugars than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 5.2 times more Protein than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids and Tomato Paste offer comparable quantities of Energy and Fiber per one kilogram.
• 1 kilogram of Raspberries, canned, red, heavy syrup pack, solids and liquids provide inadequate amounts of Protein
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.