Comparing Nutrients in 500 calories Golden Raisins VS Stewed Canned Tomatoes

Weight per 500 calories

• Golden Raisins: 166g
• Stewed Canned Tomatoes: 1923g

Golden Raisins have 11.6 times more energy per 100g than Stewed Canned Tomatoes. It has high energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 500 calories - Golden Raisins or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Golden Raisins	4%	1%	95%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Golden Raisins	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	3.77% 3.65g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	1.97% 0.032g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.063g	8.37% 1.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	92% 119g	130g per day for Men 19-50 years
Sugars	151% 109g	93% 67.7g	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	79.5% 57.6g	50% 36g	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	% 51.5g	% 31.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.38g	g per day for Men 19-50 years
Fiber	14.4% 5.5g	50.6% 19.2g	38g per day for Men 19-50 years
Protein	9.73% 5.45g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Golden Raisins	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	19.2% 173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.1% 0.013mg	73.7% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	51.8% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.3% 0.54mg	25% 0.33mg	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	1.25% 5μg	24% 96μg	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	5.9% 5.3mg	169% 152mg	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	1.33% 0.2mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	38.5% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Golden Raisins	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	10.6% 106mg	65.4% 654mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	239% 2.15mg	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	20.3% 1.63mg	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	49.3% 1.13mg	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	24% 168mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	36.4% 1239mg	117% 3981mg	3400mg per day for Men 19-50 years
Selenium	2.1% 1.16μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	2.66% 40mg	283% 4250mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.61mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	0.67% 24.8g	47.6% 1760g	3700g per day for Men 19-50 years

Golden Raisins VS Stewed Canned Tomatoes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Golden Raisins or Stewed Canned Tomatoes?

Lets compare vitamin content per 500 calories of Golden Raisins vs Stewed Canned Tomatoes:

• 500 calories of Golden Raisins have 1.6 times more Vitamin B6 than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain more Vitamin A, 66.6 times more Vitamin B1, 2.1 times more Vitamin B2, 7.2 times more Vitamin B3, 19.3 times more Vitamin B9, 28.6 times more Vitamin C, 80.1 times more Vitamin E and 7.9 times more Vitamin K than Golden Seedless Raisins.
• 500 calories of Golden Raisins have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Golden Seedless Raisins as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Golden Raisins vs Stewed Canned Tomatoes:

• 500 kcal of Stewed Canned Ripe Red Tomatoes contain 6.2 times more Calcium, 5.7 times more Copper, 15.7 times more Iron, 4 times more Magnesium, 3 times more Manganese, 2.3 times more Phosphorus, 3.2 times more Potassium, 9.9 times more Selenium, 106.6 times more Sodium, 5.3 times more Zinc and 71.1 times more Water than Golden Seedless Raisins.
• 500 calories of Golden Raisins lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Golden Raisins have 1.6 times more Sugars and 1.6 times more Fructose than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 3.5 times more Fiber and 3.2 times more Protein than Golden Seedless Raisins.
• Both Golden Raisins and Stewed Canned Tomatoes offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Golden Raisins provide inadequate amounts of Protein
• Both Golden Seedless Raisins as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.