Comparing Nutrients in 1 kilogram Frozen Raspberries VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Raspberries	7%	12%	81%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Frozen Raspberries	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	19.3% 560kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	8.35% 8.1g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	31% 40g	130g per day for Men 19-50 years
Sugars	90% 65.4g	34.3% 25g	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	44.7% 32.4g	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	% 28.7g	% 12g	g per day for Men 19-50 years
Sucrose	% 4.4g	% 0g	g per day for Men 19-50 years
Fiber	113% 43g	18.4% 7g	38g per day for Men 19-50 years
Protein	20.5% 11.5g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Raspberries	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.75mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80.4% 4mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.7% 0.62mg	60.8% 0.79mg	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	70% 280μg	32.5% 130μg	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	196% 176mg	253% 228mg	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	50% 7.5mg	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Raspberries	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	24% 240mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	83.3% 0.75mg	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	95% 7.6mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	265% 6.1mg	45.7% 1.05mg	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	43% 300mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	NA	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	23% 850g	25.5% 943g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frozen Raspberries vs Cooked Ripe Red Tomatoes:

• Red Frozen Raspberries have 2.5 times more Vitamin B1, 4.5 times more Vitamin B2, 1.3 times more Vitamin B3, 3.1 times more Vitamin B5, 2.2 times more Vitamin B9 and 1.3 times more Vitamin E than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 6 times more Vitamin A, 1.3 times more Vitamin B6 and 1.3 times more Vitamin C than Red Frozen Raspberries.
• Both Red Frozen Raspberries as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Frozen Raspberries vs Cooked Ripe Red Tomatoes:

• Red Frozen Raspberries have 2.2 times more Calcium, 2.6 times more Magnesium, 5.8 times more Manganese and 2.2 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Red Frozen Raspberries and Cooked Ripe Red Tomatoes have similar amounts of Copper, Iron, Phosphorus, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Red Frozen Raspberries have 3.1 times more Energy, 9.5 times more Omega 3, 3.1 times more Carbohydrate, 2.6 times more Sugars, 2.5 times more Fructose, 6.1 times more Fiber and 1.2 times more Protein than Cooked Ripe Red Tomatoes.
• Both Red Frozen Raspberries as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.