Comparing Nutrients in 1 pound Raspberries VS Tomato Powder

Macros Ratio

	Protein	Fat	Carbs
Raspberries	8%	10%	82%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Raspberries	Tomato Powder	Recommended Dietary Allowance
Energy	8.13% 236kcal	47.2% 1370kcal	2900kcal per day for Men 19-50 years
Fat	3.04% 2.95g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	35.7% 0.57g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	6.64% 1.13g	4.56% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.7% 54g	261% 339g	130g per day for Men 19-50 years
Sugars	27.7% 20g	275% 199g	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	14.7% 10.7g	NA	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	% 8.44g	NA	g per day for Men 19-50 years
Sucrose	% 0.91g	NA	g per day for Men 19-50 years
Fiber	77.6% 29.5g	197% 75g	38g per day for Men 19-50 years
Protein	9.7% 5.44g	105% 58.6g	56g per day for Men 19-50 years

Vitamins

	Raspberries	Tomato Powder	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	434% 3910μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.15mg	345% 4.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	266% 3.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	259% 41.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	341% 17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	159% 2.07mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	52% 15.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24% 95μg	136% 544μg	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	132% 119mg	588% 529mg	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	26.3% 3.95mg	370% 55.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.5% 35.4μg	184% 221μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries	Tomato Powder	Recommended Dietary Allowance
Calcium	11.3% 113mg	75.3% 753mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	625% 5.63mg	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	39% 3.13mg	259% 20.7mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	192% 807mg	420mg per day for Men 19-50 years
Manganese	132% 3.04mg	385% 8.85mg	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	18.8% 132mg	191% 1338mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	257% 8741mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	40.5% 608mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	70.5% 7.76mg	11mg per day for Men 19-50 years
Water	10.5% 389g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries VS Tomato Powder per 1 lb

Compare the macro and micronutrient content in 1 lb of Raspberries versus 1 lb of Tomato Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Raspberries vs Tomato Powder:

• 1 lb of Tomato Powder contains 431 times more Vitamin A, 28.5 times more Vitamin B1, 20 times more Vitamin B2, 15.3 times more Vitamin B3, 11.4 times more Vitamin B5, 8.3 times more Vitamin B6, 5.7 times more Vitamin B9, 4.5 times more Vitamin C, 14.1 times more Vitamin E and 6.3 times more Vitamin K than Raw Raspberries.
• 1 pound of Raspberries have insufficient amounts of Vitamin A
• Both Raw Raspberries as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Raspberries vs Tomato Powder:

• 1 pound of Raspberries has 28 times more Water than Tomato Powder.
• While 1 lb of Tomato Powder contains 6.6 times more Calcium, 13.8 times more Copper, 6.6 times more Iron, 8.1 times more Magnesium, 2.9 times more Manganese, 10.2 times more Phosphorus, 12.8 times more Potassium, 26.5 times more Selenium, 134 times more Sodium and 4.1 times more Zinc than Raw Raspberries.
• 1 pound of Raspberries lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Raspberries has 18 times more Omega 3 than Tomato Powder.
• While 1 lb of Tomato Powder contains 5.8 times more Energy, 6.3 times more Carbohydrate, 9.9 times more Sugars, 2.5 times more Fiber and 10.8 times more Protein than Raw Raspberries.
• 1 pound of Raspberries provide inadequate amounts of Energy
• 1 pound of Tomato Powder provide inadequate amounts of Omega 3
• Both Raw Raspberries as well as Tomato Powder provide inadequate amounts of Omega 6 in one pound.