Comparing Nutrients in 1 pound Seedless Raspberries Puree VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Seedless Raspberries Puree	9%	18%	73%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Seedless Raspberries Puree	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	6.4% 186kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	4.07% 3.95g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	1.15% 0.2g	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.2g	14% 18g	130g per day for Men 19-50 years
Sugars	37.8% 27.4g	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	19% 14g	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	% 12.7g	% 5.35g	g per day for Men 19-50 years
Sucrose	% 0.82g	% 0g	g per day for Men 19-50 years
Fiber	10.7% 4.1g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	8.26% 4.63g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Seedless Raspberries Puree	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.22mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	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	33% 132μg	14.7% 59μg	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	115% 103mg	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	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seedless Raspberries Puree	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	34.3% 0.31mg	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	61.2% 4.9mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	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	13% 91mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	NA	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	11% 407g	11.6% 428g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Seedless Raspberries Puree vs Cooked Ripe Red Tomatoes:

• Seedless Raspberries Puree have 2.5 times more Vitamin B1, 4.5 times more Vitamin B2, 2.4 times more Vitamin B5, 2.2 times more Vitamin B9 and 2.8 times more Vitamin E than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 12 times more Vitamin A, 1.3 times more Vitamin B6 and 3.6 times more Vitamin C than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B3 per 1 lb.

Comparing minerals per 1 pound for Seedless Raspberries Puree vs Cooked Ripe Red Tomatoes:

• Seedless Raspberries Puree have 1.3 times more Calcium, 1.6 times more Iron, 1.7 times more Magnesium, 3.3 times more Manganese and 1.3 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.4 times more Phosphorus and 1.3 times more Potassium than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Cooked Ripe Red Tomatoes have similar amounts of Copper and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Seedless Raspberries Puree have 2.3 times more Energy, 23.5 times more Omega 3, 2 times more Carbohydrate, 2.4 times more Sugars, 2.3 times more Fructose and 1.3 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Seedless Raspberries Puree and Cooked Ripe Red Tomatoes have similar amounts of Protein per 1 lb.
• Both Seedless Raspberries Puree as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 1 lb.