Comparing Nutrients in 1 pound Cranberries VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cranberries	4%	2%	94%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Cranberries	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	7.2% 209kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	6.24% 0.1g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.8% 54.3g	14% 18g	130g per day for Men 19-50 years
Sugars	26.7% 19.4g	15.6% 11.3g	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	4.2% 3.04g	8.2% 5.94g	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	% 15.6g	% 5.35g	g per day for Men 19-50 years
Sucrose	% 0.73g	% 0g	g per day for Men 19-50 years
Fiber	43% 16.3g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	3.73% 2.1g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Cranberries	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.54% 0.054mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.8% 1.34mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	27.6% 0.36mg	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	1.13% 4.54μg	14.7% 59μg	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	70.6% 63.5mg	115% 103mg	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	40% 6mg	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.7μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberries	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	28.2% 0.25mg	37.8% 0.34mg	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	13% 1.04mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	52.7% 1.2mg	20.7% 0.48mg	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	7.13% 50mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	10.7% 363mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	3.7% 0.41mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	10.7% 396g	11.6% 428g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cranberries vs Cooked Ripe Red Tomatoes:

• Raw Cranberries have 2.3 times more Vitamin B5, 2.4 times more Vitamin E and 1.8 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 8 times more Vitamin A, 3 times more Vitamin B1, 5.3 times more Vitamin B3, 1.4 times more Vitamin B6, 13 times more Vitamin B9 and 1.6 times more Vitamin C than Raw Cranberries.
• Both Raw Cranberries and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B2 per 1 lb.
• Both Raw Cranberries as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cranberries vs Cooked Ripe Red Tomatoes:

• Raw Cranberries have 2.5 times more Manganese than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.4 times more Calcium, 1.3 times more Copper, 3 times more Iron, 1.5 times more Magnesium, 2.5 times more Phosphorus, 2.7 times more Potassium and 1.6 times more Zinc than Raw Cranberries.
• Both Raw Cranberries and Cooked Ripe Red Tomatoes have similar amounts of Water per 1 lb.
• Both Raw Cranberries as well as Cooked Ripe Red Tomatoes have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Cranberries have 2.6 times more Energy, 11 times more Omega 3, 3 times more Carbohydrate, 1.7 times more Sugars and 5.1 times more Fiber than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2 times more Fructose and 2.1 times more Protein than Raw Cranberries.
• Both Raw Cranberries as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.