Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Seeded Raisins

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Seeded Raisins	3%	1%	96%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Seeded Raisins	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	46.3% 1343kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	2.53% 2.45g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	2.52% 0.81g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	3.26% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	274% 356g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	NA	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	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	% 5.35g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	81% 31g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Seeded Raisins	Recommended Dietary Allowance
Vitamin A	12% 109μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	63.5% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	31.6% 5.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	4.1% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	65.6% 0.85mg	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	3.4% 13.6μg	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	27.2% 24.5mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Seeded Raisins	Recommended Dietary Allowance
Calcium	5% 50mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	152% 1.37mg	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	147% 11.7mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	52.7% 1.2mg	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	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	110% 3742mg	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	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	11.6% 428g	2.03% 75g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Seeded Raisins per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Ripe Red Tomatoes vs Seeded Raisins:

• 1 pound of Cooked Ripe Red Tomatoes has more Vitamin A, 2.9 times more Vitamin B5, 4.3 times more Vitamin B9 and 4.2 times more Vitamin C than Seeded Raisins.
• While 1 lb of Seeded Raisins contains 3.1 times more Vitamin B1, 8.3 times more Vitamin B2, 2.1 times more Vitamin B3 and 2.4 times more Vitamin B6 than Cooked Ripe Red Tomatoes.
• 1 pound of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 1 pound of Seeded Raisins have insufficient amounts of Vitamin A, Vitamin B5 and Vitamin B9
• Both Cooked Ripe Red Tomatoes as well as Seeded Raisins have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Ripe Red Tomatoes vs Seeded Raisins:

• 1 pound of Cooked Ripe Red Tomatoes has 5.7 times more Water than Seeded Raisins.
• While 1 lb of Seeded Raisins contains 2.5 times more Calcium, 4 times more Copper, 3.8 times more Iron, 3.3 times more Magnesium, 2.5 times more Manganese, 2.7 times more Phosphorus and 3.8 times more Potassium than Cooked Ripe Red Tomatoes.
• 1 pound of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium
• Both Cooked Ripe Red Tomatoes as well as Seeded Raisins lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Seeded Raisins contains 16.4 times more Energy, 18.5 times more Omega 3, 19.6 times more Carbohydrate, 9.7 times more Fiber and 2.7 times more Protein than Cooked Ripe Red Tomatoes.
• 1 pound of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Cooked Ripe Red Tomatoes as well as Seeded Raisins provide inadequate amounts of Omega 6 in one pound.