Comparing Nutrients in 300 calories Raspberry Juice Concentrate VS Tomatoes

Weight per 300 calories

• Raspberry Juice Concentrate: 136g
• Tomatoes: 1667g

Raspberry Juice Concentrate has 12.3 times more energy per 100g than Tomatoes. It has above average energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Raspberry Juice Concentrate or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Raspberry Juice Concentrate	5%	5%	90%
Tomatoes	17%	9%	74%

Macro Nutrients

	Raspberry Juice Concentrate	Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.88% 1.8g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.076g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.072% 0.012g	7.84% 1.33g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.5% 72.2g	50% 65g	130g per day for Men 19-50 years
Sugars	71.5% 52g	60.5% 44g	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	37.6% 27.3g	31.5% 23g	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	% 23.2g	% 21g	g per day for Men 19-50 years
Sucrose	% 1.4g	% 0g	g per day for Men 19-50 years
Fiber	3.93% 1.5g	52.6% 20g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Raspberry Juice Concentrate	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.5% 0.46mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.3% 3.67mg	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	103% 1.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	26% 7.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.05% 12.2μg	62.5% 250μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	57.5% 51.7mg	254% 228mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.54% 0.081mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberry Juice Concentrate	Tomatoes	Recommended Dietary Allowance
Calcium	13% 132mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	109% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.96% 38.3μg	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	19.7% 1.57mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	36% 152mg	43.7% 183mg	420mg per day for Men 19-50 years
Manganese	276% 6.34mg	82.6% 1.9mg	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	19.4% 136mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	47% 1599mg	116% 3950mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.9% 13.6mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	16% 1.75mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	1.5% 56g	42.6% 1575g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Raspberry Juice Concentrate vs Tomatoes:

• Raspberry Juice Concentrate has 1.5 times more Vitamin B2 and 2.5 times more Vitamin B5 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, 1.8 times more Vitamin B1, 1.9 times more Vitamin B3, 3.9 times more Vitamin B6, 20.5 times more Vitamin B9, 4.4 times more Vitamin C and 110.5 times more Vitamin E than Raspberry Juice Concentrate.

Comparing minerals per 300 calories for Raspberry Juice Concentrate vs Tomatoes:

• Raspberry Juice Concentrate has 3.3 times more Manganese than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Calcium, 5.2 times more Copper, 2.9 times more Iron, 2.9 times more Phosphorus, 2.5 times more Potassium, 6.1 times more Sodium, 1.6 times more Zinc and 28.2 times more Water than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate and Raw Ripe Red Tomatoes have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Ripe Red Tomatoes contain 1.8 times more Fat, 12.3 times more Omega 3, 109.1 times more Omega 6, 13.4 times more Fiber and 3.6 times more Protein than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate and Raw Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate, Sugars and Fructose per 300 kcal.
• Both Raspberry Juice Concentrate as well as Raw Ripe Red Tomatoes have insufficient amounts of Glucose and Sucrose in 300 kcal.