Comparing Nutrients in 300 calories Tomatoes VS Raspberries Puree

Weight per 300 calories

• Tomatoes: 1667g
• Raspberries Puree: 546g

Raspberries Puree with Seeds have 3.1 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is low in comparison to other foods. Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Tomatoes or Raspberries Puree?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Raspberries Puree	7%	15%	78%

Macro Nutrients

	Tomatoes	Raspberries Puree	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	5.45% 5.3g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	9.55% 0.15g	1.6g per day for Men 19-50 years
Omega 6	7.84% 1.33g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	48.3% 62.8g	130g per day for Men 19-50 years
Sugars	60.5% 44g	49.4% 35.8g	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	31.5% 23g	25% 18g	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	% 21g	% 16.6g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.15g	g per day for Men 19-50 years
Fiber	52.6% 20g	61.7% 23.5g	38g per day for Men 19-50 years
Protein	26% 14.7g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Raspberries Puree	Recommended Dietary Allowance
Vitamin A	77.8% 700μg	3.03% 27.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	36.4% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	37.8% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.7% 1.5mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.33mg	15.5% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	26% 7.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	62.5% 250μg	41% 164μg	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	254% 228mg	88.5% 79.6mg	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	60% 9mg	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Raspberries Puree	Recommended Dietary Allowance
Calcium	16.7% 167mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	52% 0.47mg	0.9mg per day for Men 19-50 years
Fluoride	0.96% 38.3μg	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	56.3% 4.5mg	47% 3.76mg	8mg per day for Men 19-50 years
Magnesium	43.7% 183mg	32.5% 136mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	160% 3.7mg	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	57% 400mg	23.4% 164mg	700mg per day for Men 19-50 years
Potassium	116% 3950mg	31.3% 1064mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	1.45% 22mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	15.4% 1.7mg	11mg per day for Men 19-50 years
Water	42.6% 1575g	12.7% 468g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Tomatoes vs Raspberries Puree:

• Raw Ripe Red Tomatoes have 25.7 times more Vitamin A, 1.4 times more Vitamin B1, 3.9 times more Vitamin B3, 6.6 times more Vitamin B6, 1.5 times more Vitamin B9, 2.9 times more Vitamin C and 2.1 times more Vitamin E than Raspberries Puree with Seeds.
• While Raspberries Puree with Seeds contain 1.6 times more Vitamin B2 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raspberries Puree with Seeds have similar amounts of Vitamin B5 per 300 kcal.

Comparing minerals per 300 calories for Tomatoes vs Raspberries Puree:

• Raw Ripe Red Tomatoes have 1.3 times more Calcium, 2.1 times more Copper, 1.3 times more Magnesium, 2.4 times more Phosphorus, 3.7 times more Potassium, 3.8 times more Sodium, 1.7 times more Zinc and 3.4 times more Water than Raspberries Puree with Seeds.
• While Raspberries Puree with Seeds contain 1.9 times more Manganese than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raspberries Puree with Seeds have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Ripe Red Tomatoes have 8.1 times more Omega 6, 1.2 times more Sugars, 1.3 times more Fructose and 2.4 times more Protein than Raspberries Puree with Seeds.
• While Raspberries Puree with Seeds contain 1.6 times more Fat and 3.1 times more Omega 3 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raspberries Puree with Seeds have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Raw Ripe Red Tomatoes as well as Raspberries Puree with Seeds have insufficient amounts of Glucose and Sucrose in 300 kcal.