Comparing Nutrients in 1 pound Tomatoes VS Sweetened Dried Cranberries

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Sweetened Dried Cranberries	0%	3%	97%

Macro Nutrients

	Tomatoes	Sweetened Dried Cranberries	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	48% 1397kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	5.1% 4.94g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	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	13.6% 17.6g	289% 376g	130g per day for Men 19-50 years
Sugars	16.5% 12g	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	8.57% 6.2g	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	% 5.67g	% 135g	g per day for Men 19-50 years
Sucrose	% 0g	% 71.7g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	63.3% 24g	38g per day for Men 19-50 years
Protein	7.13% 4g	1.38% 0.77g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Sweetened Dried Cranberries	Recommended Dietary Allowance
Vitamin A	21% 191μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	4.9% 0.059mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	15.5% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	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	69% 62mg	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	16.3% 2.45mg	63.5% 9.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	28.7% 34.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Sweetened Dried Cranberries	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	31.8% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	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	15.3% 1.22mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	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	15.6% 109mg	5.2% 36.3mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	6.54% 222mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	11.6% 429g	1.94% 71.6g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 21 times more Vitamin A, 2.8 times more Vitamin B1, 2.1 times more Vitamin B6, more Vitamin B9 and 68.5 times more Vitamin C than Sweetened Dried Cranberries.
• While Sweetened Dried Cranberries contain 1.5 times more Vitamin B2 and 3.9 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Sweetened Dried Cranberries have similar amounts of Vitamin B3 and Vitamin K per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Sweetened Dried Cranberries have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Ripe Red Tomatoes have 2.8 times more Magnesium, 3 times more Phosphorus, 4.8 times more Potassium, 1.7 times more Zinc and 6 times more Water than Sweetened Dried Cranberries.
• While Sweetened Dried Cranberries contain 1.4 times more Iron, 1.6 times more Manganese and more Selenium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Sweetened Dried Cranberries have similar amounts of Calcium and Copper per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Ripe Red Tomatoes have 5.2 times more Protein than Sweetened Dried Cranberries.
• While Sweetened Dried Cranberries contain 17.1 times more Energy, 5.5 times more Fat, 7.7 times more Omega 3, 21.3 times more Carbohydrate, 27.6 times more Sugars, 19.7 times more Fructose and 4.4 times more Fiber than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Sweetened Dried Cranberries have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.