Comparing Nutrients in 1 pound Seedless Raspberries Puree VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Seedless Raspberries Puree	9%	18%	73%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Seedless Raspberries Puree	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	6.4% 186kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	4.07% 3.95g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.15% 0.2g	1.97% 0.34g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.2g	21.6% 28g	130g per day for Men 19-50 years
Sugars	37.8% 27.4g	22% 16g	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	19% 14g	11.8% 8.53g	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	% 12.7g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 0.82g	% 0.091g	g per day for Men 19-50 years
Fiber	10.7% 4.1g	12% 4.54g	38g per day for Men 19-50 years
Protein	8.26% 4.63g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Seedless Raspberries Puree	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.22mg	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	5.93% 0.077mg	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	33% 132μg	5.67% 22.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	32.3% 29mg	40% 36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	46.6% 7mg	25% 3.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seedless Raspberries Puree	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	34.3% 0.31mg	56.4% 0.51mg	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	61.2% 4.9mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	11.6% 0.27mg	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	13% 91mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	27.6% 939mg	3400mg per day for Men 19-50 years
Selenium	NA	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	67% 1002mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11% 407g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Seedless Raspberries Puree VS Stewed Canned Tomatoes per 1 lb

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

Lets compare vitamin content per 1 pound of Seedless Raspberries Puree vs Stewed Canned Tomatoes:

• 1 pound of Seedless Raspberries Puree has 2 times more Vitamin B1, 2.9 times more Vitamin B2, 2.7 times more Vitamin B5, 3.5 times more Vitamin B6, 5.8 times more Vitamin B9 and 1.9 times more Vitamin E than Stewed Canned Tomatoes.
• While 1 lb of Stewed Canned Ripe Red Tomatoes contains 1.5 times more Vitamin B3 than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Stewed Canned Tomatoes provide similar amounts of Vitamin C per one pound.
• 1 pound of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Seedless Raspberries Puree as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A in one pound.

Comparing minerals per 1 pound for Seedless Raspberries Puree vs Stewed Canned Tomatoes:

• 1 pound of Seedless Raspberries Puree has 1.3 times more Magnesium and 5.8 times more Manganese than Stewed Canned Tomatoes.
• While 1 lb of Stewed Canned Ripe Red Tomatoes contains 2.4 times more Calcium, 1.6 times more Copper and 55.3 times more Sodium than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Stewed Canned Tomatoes contain similar levels of Iron, Phosphorus, Potassium and Water per one pound.
• 1 pound of Seedless Raspberries Puree lack sufficient amounts of Calcium
• Both Seedless Raspberries Puree as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Seedless Raspberries Puree has 15.7 times more Omega 3, 1.3 times more Carbohydrate, 1.7 times more Sugars and 1.6 times more Fructose than Stewed Canned Tomatoes.
• Both Seedless Raspberries Puree and Stewed Canned Tomatoes offer comparable quantities of Fiber per one pound.
• 1 pound of Stewed Canned Tomatoes provide inadequate amounts of Omega 3
• Both Seedless Raspberries Puree as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 6 and Protein in one pound.