Comparing Nutrients in 500 calories Cranberries VS Tomato Puree

Weight per 500 calories

• Cranberries: 1087g
• Tomato Puree: 1316g

Cranberries have 1.2 times more energy per 100g than Tomato Puree. It has low energy density when compared to other foods. Canned Tomato Puree having low energy density.

Discover which food has more nutrients per 500 calories - Cranberries or Tomato Puree?

Macros Ratio

	Protein	Fat	Carbs
Cranberries	4%	2%	94%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Cranberries	Tomato Puree	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.46% 1.4g	2.85% 2.76g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	3.3% 0.053g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	91% 118g	130g per day for Men 19-50 years
Sugars	64% 46.4g	87.7% 63.6g	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	10% 7.3g	43% 31.3g	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	% 37.4g	% 32.2g	g per day for Men 19-50 years
Sucrose	% 1.74g	% 0g	g per day for Men 19-50 years
Fiber	103% 39g	65.8% 25g	38g per day for Men 19-50 years
Protein	8.93% 5g	38.8% 21.7g	56g per day for Men 19-50 years

Vitamins

	Cranberries	Tomato Puree	Recommended Dietary Allowance
Vitamin A	3.62% 32.6μg	38% 342μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	27.4% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	121% 19.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64% 3.2mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.7% 0.62mg	128% 1.66mg	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	2.7% 11μg	36% 145μg	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	169% 152mg	155% 139mg	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	96% 14.3mg	173% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.3μg	37.3% 44.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberries	Tomato Puree	Recommended Dietary Allowance
Calcium	8.7% 87mg	23.7% 237mg	1000mg per day for Men 19-50 years
Copper	67.6% 0.61mg	420% 3.78mg	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	31.3% 2.5mg	293% 23.4mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.2mg	72% 303mg	420mg per day for Men 19-50 years
Manganese	126% 2.9mg	97% 2.22mg	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	17% 120mg	75% 526mg	700mg per day for Men 19-50 years
Potassium	25.6% 870mg	170% 5776mg	3400mg per day for Men 19-50 years
Selenium	1.98% 1.1μg	16.7% 9.2μg	55μg per day for Men 19-50 years
Sodium	1.45% 21.7mg	24.6% 368mg	1500mg per day for Men 19-50 years
Zinc	8.9% 0.98mg	43% 4.74mg	11mg per day for Men 19-50 years
Water	25.7% 949g	31.3% 1156g	3700g per day for Men 19-50 years

Cranberries VS Tomato Puree Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cranberries or Tomato Puree?

Lets compare vitamin content per 500 calories of Cranberries vs Tomato Puree:

• 500 calories of Cranberries have 1.2 times more Vitamin K than Tomato Puree.
• While 500 kcal of Canned Tomato Puree contain 10.5 times more Vitamin A, 2.5 times more Vitamin B1, 4.8 times more Vitamin B2, 17.6 times more Vitamin B3, 1.8 times more Vitamin B5, 2.7 times more Vitamin B6, 13.3 times more Vitamin B9 and 1.8 times more Vitamin E than Raw Cranberries.
• Both Cranberries and Tomato Puree provide similar amounts of Vitamin C per 500 calories.
• 500 calories of Cranberries have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B9
• Both Raw Cranberries as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cranberries vs Tomato Puree:

• 500 calories of Cranberries have 1.3 times more Manganese than Tomato Puree.
• While 500 kcal of Canned Tomato Puree contain 2.7 times more Calcium, 6.2 times more Copper, 9.4 times more Iron, 4.6 times more Magnesium, 4.4 times more Phosphorus, 6.6 times more Potassium, 8.5 times more Selenium, 16.9 times more Sodium and 4.8 times more Zinc than Raw Cranberries.
• Both Cranberries and Tomato Puree contain similar levels of Water per 500 calories.
• 500 calories of Cranberries lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cranberries have 4.5 times more Omega 3 and 1.6 times more Fiber than Tomato Puree.
• While 500 kcal of Canned Tomato Puree contain 1.4 times more Sugars, 4.3 times more Fructose and 4.3 times more Protein than Raw Cranberries.
• Both Cranberries and Tomato Puree offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cranberries provide inadequate amounts of Protein
• 500 calories of Tomato Puree provide inadequate amounts of Omega 3
• Both Raw Cranberries as well as Canned Tomato Puree provide inadequate amounts of Omega 6 in 500 calories.