Comparing Nutrients in 500 calories Seedless Raspberries Puree VS Tomatoes

Weight per 500 calories

• Seedless Raspberries Puree: 1220g
• Tomatoes: 2778g

Seedless Raspberries Puree have 2.3 times more energy per 100g than Tomatoes. It has low energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Seedless Raspberries Puree or Tomatoes?

Macros Ratio

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

Macro Nutrients

	Seedless Raspberries Puree	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	2.44% 0.78g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	36% 0.57g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.52g	13% 2.22g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 97g	83% 108g	130g per day for Men 19-50 years
Sugars	102% 73.7g	101% 73g	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	51.3% 37g	52.5% 38g	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	% 34.3g	% 34.7g	g per day for Men 19-50 years
Sucrose	% 2.2g	% 0g	g per day for Men 19-50 years
Fiber	29% 11g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	22.2% 12.4g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Seedless Raspberries Puree	Tomatoes	Recommended Dietary Allowance
Vitamin A	2.7% 24.4μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.2mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.3% 5.98mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.6% 3.8mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.3% 0.73mg	171% 2.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	43.4% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	88.4% 354μg	104% 417μg	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	86.7% 78mg	423% 381mg	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	125% 18.8mg	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seedless Raspberries Puree	Tomatoes	Recommended Dietary Allowance
Calcium	17% 171mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	182% 1.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.6% 64μg	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	165% 13mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	43.6% 183mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	138% 3.17mg	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	35% 244mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	60.6% 2061mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.25% 48.8mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	29.6% 1094g	71% 2626g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Seedless Raspberries Puree vs Tomatoes:

• Seedless Raspberries Puree have 2.3 times more Vitamin B2, 1.5 times more Vitamin B5 and 1.3 times more Vitamin E than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 47.8 times more Vitamin A, 2.8 times more Vitamin B3, 3 times more Vitamin B6 and 4.9 times more Vitamin C than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1 and Vitamin B9 per 500 kcal.

Comparing minerals per 500 calories for Seedless Raspberries Puree vs Tomatoes:

• Seedless Raspberries Puree have 1.8 times more Iron and 1.3 times more Manganese than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.6 times more Calcium, 2 times more Copper, 1.7 times more Magnesium, 2.7 times more Phosphorus, 3.2 times more Potassium, 2.8 times more Sodium, 2.2 times more Zinc and 2.4 times more Water than Seedless Raspberries Puree.

Comparison of macro-nutrients per 500 calories:

• Seedless Raspberries Puree have 1.9 times more Fat and 6.9 times more Omega 3 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 4.2 times more Omega 6, 3 times more Fiber and 2 times more Protein than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Raw Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate, Sugars and Fructose per 500 kcal.
• Both Seedless Raspberries Puree as well as Raw Ripe Red Tomatoes have insufficient amounts of Glucose and Sucrose in 500 kcal.