Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Sweetened Red Frozen Raspberries

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Sweetened Red Frozen Raspberries	3%	1%	96%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Sweetened Red Frozen Raspberries	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	16% 467kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.071% 0.023g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	1.57% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	91% 119g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	136% 99g	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	52.5% 20g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Sweetened Red Frozen Raspberries	Recommended Dietary Allowance
Vitamin A	12% 109μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	6.52% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	12% 0.15mg	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	29.5% 118μg	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	83% 75mg	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	21.8% 3.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	24.6% 29.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Sweetened Red Frozen Raspberries	Recommended Dietary Allowance
Calcium	5% 50mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	53% 0.48mg	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	37% 2.95mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	128% 2.95mg	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	11% 77mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	15.2% 517mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.3% 4.54mg	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	8.9% 330g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Ripe Red Tomatoes vs Sweetened Red Frozen Raspberries:

• Cooked Ripe Red Tomatoes have 8 times more Vitamin A, 1.9 times more Vitamin B1, 2.3 times more Vitamin B3, 2.3 times more Vitamin B6 and 1.4 times more Vitamin C than Sweetened Red Frozen Raspberries.
• While Sweetened Red Frozen Raspberries contain 2 times more Vitamin B2, 2 times more Vitamin B9, 1.3 times more Vitamin E and 2.3 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Sweetened Red Frozen Raspberries have similar amounts of Vitamin B5 per 1 lb.
• Both Cooked Ripe Red Tomatoes as well as Sweetened Red Frozen Raspberries have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Ripe Red Tomatoes vs Sweetened Red Frozen Raspberries:

• Cooked Ripe Red Tomatoes have 1.6 times more Phosphorus, 1.9 times more Potassium and 1.3 times more Water than Sweetened Red Frozen Raspberries.
• While Sweetened Red Frozen Raspberries contain 1.4 times more Calcium, 1.4 times more Copper, 1.4 times more Magnesium, 6.2 times more Manganese and 1.3 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Sweetened Red Frozen Raspberries have similar amounts of Iron per 1 lb.
• Both Cooked Ripe Red Tomatoes as well as Sweetened Red Frozen Raspberries have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Ripe Red Tomatoes have 1.4 times more Protein than Sweetened Red Frozen Raspberries.
• While Sweetened Red Frozen Raspberries contain 5.7 times more Energy, 15 times more Omega 3, 6.5 times more Carbohydrate, 8.7 times more Sugars and 6.3 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Sweetened Red Frozen Raspberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.