Comparing Nutrients in 1 kilogram Raspberries VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Raspberries	8%	10%	82%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Raspberries	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	18% 520kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	6.7% 6.5g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	78.8% 1.26g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	14.6% 2.5g	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	92% 119g	47.6% 62g	130g per day for Men 19-50 years
Sugars	61% 44.2g	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	32.4% 23.5g	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	% 18.6g	% 16.3g	g per day for Men 19-50 years
Sucrose	% 2g	% 0.2g	g per day for Men 19-50 years
Fiber	171% 65g	26.3% 10g	38g per day for Men 19-50 years
Protein	21.4% 12g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Raspberries	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.4% 6mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65.8% 3.3mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	114% 34.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	52.5% 210μg	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	291% 262mg	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	58% 8.7mg	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 78μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	25% 250mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	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	86.3% 6.9mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	291% 6.7mg	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	41.4% 290mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	44.4% 1510mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	23% 858g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries VS Stewed Canned Tomatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Raspberries versus 1 kg of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Raspberries has 2.9 times more Vitamin B5, 3.2 times more Vitamin B6, 4.2 times more Vitamin B9, 3.3 times more Vitamin C and 3.3 times more Vitamin K than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 1.4 times more Vitamin B1 than Raw Raspberries.
• Both Raspberries and Stewed Canned Tomatoes provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin E per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Raw Raspberries as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Raspberries vs Stewed Canned Tomatoes:

• 1 kilogram of Raspberries has 1.8 times more Magnesium, 11.4 times more Manganese, 1.5 times more Phosphorus and 2.5 times more Zinc than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 1.4 times more Calcium, 1.9 times more Iron, 1.4 times more Potassium and 221 times more Sodium than Raw Raspberries.
• Both Raspberries and Stewed Canned Tomatoes contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• Both Raw Raspberries as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raspberries has 42 times more Omega 3, 1.9 times more Carbohydrate, 1.3 times more Sugars, 1.3 times more Fructose, 6.5 times more Fiber and 1.3 times more Protein than Stewed Canned Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Omega 3 and Protein
• Both Raw Raspberries as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Energy and Omega 6 in one kilogram.