Comparing Nutrients in 1 pound Dark Raisins VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Dark Raisins	4%	1%	95%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Dark Raisins	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	46.8% 1356kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.43g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	1.04% 0.18g	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	277% 360g	14% 18g	130g per day for Men 19-50 years
Sugars	408% 296g	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	217% 157g	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	% 138g	% 5.35g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	53.7% 20.4g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	26.7% 15g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Dark Raisins	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.6% 0.57mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.7% 3.47mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.7% 0.79mg	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	5.67% 22.7μg	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	11.6% 10.4mg	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	3.63% 0.54mg	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Raisins	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	28% 281mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	37.8% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	26.5% 1061μg	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	101% 8.1mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	55.4% 1.27mg	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	63.5% 445mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	99% 3375mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	7.86% 118mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	1.9% 70g	11.6% 428g	3700g per day for Men 19-50 years

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

• Dark Seedless Raisins have 2.9 times more Vitamin B1, 5.7 times more Vitamin B2, 1.4 times more Vitamin B3, 2.2 times more Vitamin B6 and 1.3 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A, 2.6 times more Vitamin B9, 9.9 times more Vitamin C and 4.7 times more Vitamin E than Dark Seedless Raisins.
• Both Dark Seedless Raisins 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 Dark Raisins vs Cooked Ripe Red Tomatoes:

• Dark Seedless Raisins have 5.6 times more Calcium, 3.6 times more Copper, 2.6 times more Iron, 4 times more Magnesium, 2.7 times more Manganese, 3.5 times more Phosphorus, 3.4 times more Potassium, 2.4 times more Sodium and 2.6 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 6.1 times more Water than Dark Seedless Raisins.
• Both Dark Seedless Raisins and Cooked Ripe Red Tomatoes have similar amounts of Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dark Seedless Raisins have 16.6 times more Energy, 19.8 times more Carbohydrate, 26.2 times more Sugars, 26.5 times more Fructose, 6.4 times more Fiber and 3.5 times more Protein than Cooked Ripe Red Tomatoes.
• Both Dark Seedless Raisins as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.