Comparing Nutrients in 500 calories Raspberry Juice Concentrate VS Tomatoes

Weight per 500 calories

• Raspberry Juice Concentrate: 226g
• Tomatoes: 2778g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.13% 3.03g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	0.42% 0.007g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	13% 2.22g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 120g	83% 108g	130g per day for Men 19-50 years
Sugars	119% 86.4g	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	62.7% 45.5g	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	% 38.7g	% 34.7g	g per day for Men 19-50 years
Sucrose	% 2.33g	% 0g	g per day for Men 19-50 years
Fiber	6.55% 2.5g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	12.3% 6.88g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Raspberry Juice Concentrate	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.57mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59% 0.77mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	122% 6.1mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.5% 0.57mg	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	5.1% 20.4μg	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	96% 86mg	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	0.9% 0.14mg	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

	Raspberry Juice Concentrate	Tomatoes	Recommended Dietary Allowance
Calcium	22% 219mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	34.7% 0.31mg	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	33% 2.62mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	60.3% 253mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	459% 10.6mg	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	32.3% 226mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	78.4% 2665mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.6mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	26.5% 2.9mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	2.5% 93g	71% 2626g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Raspberry Juice Concentrate as well as Raw Ripe Red Tomatoes have insufficient amounts of Glucose and Sucrose in 500 kcal.