Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Sweetened Dried Cranberries

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Sweetened Dried Cranberries	0%	3%	97%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Sweetened Dried Cranberries	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	48% 1397kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	5.1% 4.94g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	289% 376g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	454% 329g	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	169% 122g	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	% 5.35g	% 135g	g per day for Men 19-50 years
Sucrose	% 0g	% 71.7g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	63.3% 24g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	1.38% 0.77g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Sweetened Dried Cranberries	Recommended Dietary Allowance
Vitamin A	12% 109μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	4.9% 0.059mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	15.5% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	13.3% 0.17mg	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	14.7% 59μg	0% 0μg	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	115% 103mg	1% 0.91mg	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	17% 2.54mg	63.5% 9.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	28.7% 34.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Sweetened Dried Cranberries	Recommended Dietary Allowance
Calcium	5% 50mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	31.8% 0.29mg	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	38.6% 3.1mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	35.5% 0.82mg	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% 127mg	5.2% 36.3mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	6.54% 222mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	11.6% 428g	1.94% 71.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Sweetened Dried Cranberries per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Ripe Red Tomatoes versus 1 lb of Sweetened Dried Cranberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Ripe Red Tomatoes vs Sweetened Dried Cranberries:

• 1 pound of Cooked Ripe Red Tomatoes has 12 times more Vitamin A, 2.8 times more Vitamin B1, 2.1 times more Vitamin B6, more Vitamin B9 and 114 times more Vitamin C than Sweetened Dried Cranberries.
• While 1 lb of Sweetened Dried Cranberries contains 1.3 times more Vitamin B2, 3.8 times more Vitamin E and 2.7 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Sweetened Dried Cranberries provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 1 pound of Sweetened Dried Cranberries have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9 and Vitamin C
• Both Cooked Ripe Red Tomatoes as well as Sweetened Dried Cranberries have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Ripe Red Tomatoes vs Sweetened Dried Cranberries:

• 1 pound of Cooked Ripe Red Tomatoes has 1.7 times more Iron, 2.3 times more Magnesium, 3.5 times more Phosphorus, 4.4 times more Potassium and 6 times more Water than Sweetened Dried Cranberries.
• While 1 lb of Sweetened Dried Cranberries contains 1.7 times more Manganese than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Sweetened Dried Cranberries contain similar levels of Copper per one pound.
• 1 pound of Sweetened Dried Cranberries lack sufficient amounts of Magnesium, Phosphorus and Potassium
• Both Cooked Ripe Red Tomatoes as well as Sweetened Dried Cranberries lack sufficient amounts of Calcium, Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Sweetened Dried Cranberries contains 17.1 times more Energy, 20.6 times more Carbohydrate, 29.1 times more Sugars, 20.6 times more Fructose and 7.6 times more Fiber than Cooked Ripe Red Tomatoes.
• 1 pound of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy and Fiber
• Both Cooked Ripe Red Tomatoes as well as Sweetened Dried Cranberries provide inadequate amounts of Omega 3, Omega 6 and Protein in one pound.