Comparing Nutrients in 1 pound Tomatoes in Juice with Salt VS Dark Raisins

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Dark Raisins	4%	1%	95%

Macro Nutrients

	Tomatoes in Juice with Salt	Dark Raisins	Recommended Dietary Allowance
Energy	2.5% 72.6kcal	46.8% 1356kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	1.33% 0.43g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	1.04% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.7g	277% 360g	130g per day for Men 19-50 years
Sugars	16% 11.6g	408% 296g	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	8.2% 5.94g	217% 157g	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	% 5.62g	% 138g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	26.7% 15g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Dark Raisins	Recommended Dietary Allowance
Vitamin A	10% 91μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	217% 2.6mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	43.6% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.23mg	21.7% 3.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	60.7% 0.79mg	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	9.07% 36.3μg	5.67% 22.7μg	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	63.5% 57mg	11.6% 10.4mg	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	18% 2.68mg	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Dark Raisins	Recommended Dietary Allowance
Calcium	15% 150mg	28% 281mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	137% 1.23mg	0.9mg per day for Men 19-50 years
Fluoride	0.58% 23μg	26.5% 1061μg	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	32.3% 2.6mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	55.4% 1.27mg	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	11% 77mg	63.5% 445mg	700mg per day for Men 19-50 years
Potassium	25.5% 866mg	99% 3375mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	34.8% 522mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	11.6% 430g	1.9% 70g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Dark Raisins per 1 lb

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

Lets compare vitamin content per 1 pound of Tomatoes in Juice with Salt vs Dark Raisins:

• 1 pound of Tomatoes in Juice with Salt has more Vitamin A, 5.4 times more Vitamin B1, 1.6 times more Vitamin B9, 5.5 times more Vitamin C and 4.9 times more Vitamin E than Dark Raisins.
• While 1 lb of Dark Seedless Raisins contains 2.3 times more Vitamin B2, 1.6 times more Vitamin B6 and 1.3 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Dark Raisins provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Dark Raisins have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin E
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Dark Seedless Raisins have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tomatoes in Juice with Salt vs Dark Raisins:

• 1 pound of Tomatoes in Juice with Salt has 4.4 times more Sodium and 6.1 times more Water than Dark Raisins.
• While 1 lb of Dark Seedless Raisins contains 1.9 times more Calcium, 5.2 times more Copper, 45.9 times more Fluoride, 3.1 times more Iron, 3.6 times more Magnesium, 4.1 times more Manganese, 5.8 times more Phosphorus, 3.9 times more Potassium and 3 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 1 pound of Tomatoes in Juice with Salt lack sufficient amounts of Fluoride and Zinc
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Dark Seedless Raisins lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dark Seedless Raisins contains 18.7 times more Energy, 22.9 times more Carbohydrate, 25.6 times more Sugars, 26.5 times more Fructose, 2.4 times more Fiber and 4.2 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 1 pound of Tomatoes in Juice with Salt provide inadequate amounts of Energy and Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Dark Seedless Raisins provide inadequate amounts of Omega 3 and Omega 6 in one pound.