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

Macros Ratio

	Protein	Fat	Carbs
Raspberries, canned, red, heavy syrup pack, solids and liquids	3%	1%	96%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Raspberries, canned, red, heavy syrup pack, solids and liquids	Tomato Puree	Recommended Dietary Allowance
Energy	31.4% 910kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	4.82% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	180% 234g	69% 89.8g	130g per day for Men 19-50 years
Sugars	277% 201g	66.6% 48.3g	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	33% 24g	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	% 24.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	87% 33g	50% 19g	38g per day for Men 19-50 years
Protein	15% 8.3g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Raspberries, canned, red, heavy syrup pack, solids and liquids	Tomato Puree	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.7% 4.43mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.45mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	97% 1.26mg	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	27.5% 110μg	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	118% 106mg	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	131% 19.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.3% 52μg	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries, canned, red, heavy syrup pack, solids and liquids	Tomato Puree	Recommended Dietary Allowance
Calcium	11% 110mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	319% 2.87mg	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	223% 18mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	101% 2.33mg	73.5% 1.7mg	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	57% 400mg	700mg per day for Men 19-50 years
Potassium	27.6% 940mg	129% 4390mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	20.4% 753g	23.8% 879g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries, canned, red, heavy syrup pack, solids and liquids VS Tomato Puree 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 Puree 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 Puree:

• 1 kilogram of Raspberries, canned, red, heavy syrup pack, solids and liquids has 1.5 times more Vitamin K than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 13 times more Vitamin A, 1.3 times more Vitamin B1, 2.6 times more Vitamin B2, 3.3 times more Vitamin B3, 1.8 times more Vitamin B5, 3 times more Vitamin B6 and 3.3 times more Vitamin E than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids and Tomato Puree provide similar amounts of Vitamin B9 and Vitamin C 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 Puree 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 Puree:

• 1 kilogram of Raspberries, canned, red, heavy syrup pack, solids and liquids has 1.4 times more Manganese than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 5 times more Copper, 4.2 times more Iron, 1.9 times more Magnesium, 4.4 times more Phosphorus, 4.7 times more Potassium and 2.3 times more Zinc than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids and Tomato Puree contain similar levels of Water per one kilogram.
• 1 kilogram of Raspberries, canned, red, heavy syrup pack, solids and liquids lack sufficient amounts of Phosphorus and Zinc
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids as well as Canned Tomato Puree lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raspberries, canned, red, heavy syrup pack, solids and liquids has 2.4 times more Energy, 2.6 times more Carbohydrate, 4.2 times more Sugars and 1.7 times more Fiber than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 2 times more Protein than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• 1 kilogram of Raspberries, canned, red, heavy syrup pack, solids and liquids provide inadequate amounts of Protein
• 1 kilogram of Tomato Puree provide inadequate amounts of Energy
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids as well as Canned Tomato Puree provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.