Comparing Nutrients in 1 kilogram Raspberries VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Raspberries	8%	10%	82%
Tomatoes	17%	9%	74%

Macro Nutrients

	Raspberries	Tomatoes	Recommended Dietary Allowance
Energy	18% 520kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	6.7% 6.5g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	0.88% 0.28g	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	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 119g	30% 39g	130g per day for Men 19-50 years
Sugars	61% 44.2g	36.3% 26.3g	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	32.4% 23.5g	19% 13.7g	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	% 12.5g	g per day for Men 19-50 years
Sucrose	% 2g	% 0g	g per day for Men 19-50 years
Fiber	171% 65g	31.6% 12g	38g per day for Men 19-50 years
Protein	21.4% 12g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Raspberries	Tomatoes	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	46.7% 420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.4% 6mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65.8% 3.3mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	114% 34.3μg	15.6% 4.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	52.5% 210μg	37.5% 150μg	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	152% 137mg	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	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 78μg	66% 79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries	Tomatoes	Recommended Dietary Allowance
Calcium	25% 250mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	65.6% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	291% 6.7mg	49.6% 1.14mg	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	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	44.4% 1510mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	3.33% 50mg	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	25.5% 945g	3700g per day for Men 19-50 years

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

• Raw Raspberries have 2 times more Vitamin B2, 3.7 times more Vitamin B5, 7.3 times more Vitamin B7, 1.4 times more Vitamin B9, 1.9 times more Vitamin C and 1.6 times more Vitamin E than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 21 times more Vitamin A and 1.5 times more Vitamin B6 than Raw Raspberries.
• Both Raw Raspberries and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1, Vitamin B3 and Vitamin K per 1 kg.
• Both Raw Raspberries as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Raspberries vs Tomatoes:

• Raw Raspberries have 2.5 times more Calcium, 1.5 times more Copper, 2.6 times more Iron, 2 times more Magnesium, 5.9 times more Manganese, 1.2 times more Phosphorus and 2.5 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.6 times more Potassium than Raw Raspberries.
• Both Raw Raspberries and Raw Ripe Red Tomatoes have similar amounts of Water per 1 kg.
• Both Raw Raspberries as well as Raw Ripe Red Tomatoes have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Raspberries have 2.9 times more Energy, 42 times more Omega 3, 3.1 times more Omega 6, 3.1 times more Carbohydrate, 1.7 times more Sugars, 1.7 times more Fructose, 5.4 times more Fiber and 1.4 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Raspberries as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.