Comparing Nutrients in 1 pound Frozen Raspberries VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Raspberries	7%	12%	81%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Frozen Raspberries	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	8.76% 254kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.67g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.068g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	12% 15.7g	130g per day for Men 19-50 years
Sugars	41% 29.7g	16% 11.6g	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	20.3% 14.7g	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	% 13g	% 5.62g	g per day for Men 19-50 years
Sucrose	% 2g	% 0g	g per day for Men 19-50 years
Fiber	51.3% 19.5g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	9.3% 5.2g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Raspberries	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	2% 18μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.6% 0.4mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.06mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.5% 1.82mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.6% 0.28mg	38.7% 0.5mg	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	31.8% 127μg	9.07% 36.3μg	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	88.7% 80mg	63.5% 57mg	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	22.7% 3.4mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Raspberries	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	11% 109mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	26.2% 0.24mg	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	43% 3.45mg	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	13.4% 0.31mg	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	19.4% 136mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	24.5% 835mg	25.5% 866mg	3400mg per day for Men 19-50 years
Selenium	NA	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	34.8% 522mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	10.4% 386g	11.6% 430g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Raspberries VS Tomatoes in Juice with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Raspberries versus 1 lb of Tomatoes in Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Raspberries vs Tomatoes in Juice with Salt:

• 1 pound of Frozen Raspberries has 1.8 times more Vitamin B2, 3.4 times more Vitamin B5, 3.5 times more Vitamin B9, 1.4 times more Vitamin C and 1.3 times more Vitamin E than Tomatoes in Juice with Salt.
• While 1 lb of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 5 times more Vitamin A, 6.5 times more Vitamin B1 and 1.8 times more Vitamin B6 than Red Frozen Raspberries.
• Both Frozen Raspberries and Tomatoes in Juice with Salt provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Frozen Raspberries have insufficient amounts of Vitamin A
• Both Red Frozen Raspberries as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Raspberries vs Tomatoes in Juice with Salt:

• 1 pound of Frozen Raspberries has 1.7 times more Copper, 1.3 times more Iron, 2.3 times more Magnesium, 9 times more Manganese, 1.8 times more Phosphorus and 2.6 times more Zinc than Tomatoes in Juice with Salt.
• While 1 lb of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 1.4 times more Calcium and 28.8 times more Sodium than Red Frozen Raspberries.
• Both Frozen Raspberries and Tomatoes in Juice with Salt contain similar levels of Potassium and Water per one pound.
• 1 pound of Tomatoes in Juice with Salt lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Raspberries has 3.6 times more Carbohydrate, 2.6 times more Sugars, 2.5 times more Fructose, 2.3 times more Fiber and 1.5 times more Protein than Tomatoes in Juice with Salt.
• 1 pound of Tomatoes in Juice with Salt provide inadequate amounts of Protein
• Both Red Frozen Raspberries as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.