Comparing Nutrients in 1 pound Tomatoes VS Seedless Raspberries Puree

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Seedless Raspberries Puree	9%	18%	73%

Macro Nutrients

	Tomatoes	Seedless Raspberries Puree	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	4.07% 3.95g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	13.3% 0.21g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	1.15% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	28% 36.2g	130g per day for Men 19-50 years
Sugars	16.5% 12g	37.8% 27.4g	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	19% 14g	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	% 12.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.82g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	10.7% 4.1g	38g per day for Men 19-50 years
Protein	7.13% 4g	8.26% 4.63g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Seedless Raspberries Puree	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	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	14% 2.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	21% 0.27mg	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	33% 132μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	69% 62mg	32.3% 29mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16.3% 2.45mg	46.6% 7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Seedless Raspberries Puree	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	34.3% 0.31mg	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	61.2% 4.9mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	67.6% 1.56mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	22.5% 767mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	11.6% 429g	11% 407g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Seedless Raspberries Puree:

• Raw Ripe Red Tomatoes have 21 times more Vitamin A, 1.2 times more Vitamin B3, 1.3 times more Vitamin B6 and 2.1 times more Vitamin C than Seedless Raspberries Puree.
• While Seedless Raspberries Puree contain 2.4 times more Vitamin B1, 5.3 times more Vitamin B2, 3.5 times more Vitamin B5, 1.9 times more Vitamin B9 and 2.9 times more Vitamin E than Raw Ripe Red Tomatoes.

Comparing minerals per 1 pound for Tomatoes vs Seedless Raspberries Puree:

• Raw Ripe Red Tomatoes have 1.4 times more Potassium than Seedless Raspberries Puree.
• While Seedless Raspberries Puree contain 1.4 times more Calcium, 4 times more Iron, 1.4 times more Magnesium and 3 times more Manganese than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Seedless Raspberries Puree have similar amounts of Copper, Phosphorus, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Ripe Red Tomatoes have 1.3 times more Fiber than Seedless Raspberries Puree.
• While Seedless Raspberries Puree contain 2.3 times more Energy, 15.7 times more Omega 3, 2.1 times more Carbohydrate, 2.3 times more Sugars and 2.2 times more Fructose than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Seedless Raspberries Puree have similar amounts of Protein per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Seedless Raspberries Puree have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 1 lb.