Comparing Nutrients in 5 ounces Seeded Raisins VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Seeded Raisins	3%	1%	96%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Seeded Raisins	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	14.5% 420kcal	0.83% 24kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	3.28% 0.052g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.6% 111g	3.85% 5g	130g per day for Men 19-50 years
Sugars	NA	5.04% 3.66g	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	NA	2.6% 1.9g	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	NA	% 1.77g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	25.4% 9.64g	1.5% 0.57g	38g per day for Men 19-50 years
Protein	6.38% 3.57g	2.15% 1.2g	56g per day for Men 19-50 years

Vitamins

	Seeded Raisins	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.62% 32.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	8.5% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.87% 1.58mg	5.96% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.28% 0.064mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	7.63% 0.099mg	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	1.06% 4.25μg	7.1% 28.3μg	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	8.5% 7.65mg	110% 99mg	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	NA	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seeded Raisins	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	6.6% 0.06mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.24% 9.8μg	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	46% 3.67mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	4.2% 0.096mg	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	15% 106mg	3.85% 27mg	700mg per day for Men 19-50 years
Potassium	34.4% 1169mg	9.05% 308mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	24% 359mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.26mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	0.63% 23.5g	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Seeded Raisins VS Tomato Juice with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Seeded Raisins versus 5 oz of Tomato Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Seeded Raisins vs Tomato Juice with Salt:

• 5 ounces of Seeded Raisins have 2.3 times more Vitamin B2, 1.7 times more Vitamin B3 and 2.7 times more Vitamin B6 than Tomato Juice with Salt.
• While 5 oz of Canned Tomato Juice with Salt contain more Vitamin A, 6.7 times more Vitamin B9 and 13 times more Vitamin C than Seeded Raisins.
• Both Seeded Raisins and Tomato Juice with Salt provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Seeded Raisins have insufficient amounts of Vitamin A and Vitamin B9
• Both Seeded Raisins as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Seeded Raisins vs Tomato Juice with Salt:

• 5 ounces of Seeded Raisins have 2.8 times more Calcium, 7.2 times more Copper, 6.6 times more Iron, 2.7 times more Magnesium, 3.9 times more Manganese, 3.9 times more Phosphorus and 3.8 times more Potassium than Tomato Juice with Salt.
• While 5 oz of Canned Tomato Juice with Salt contain 9 times more Sodium and 5.7 times more Water than Seeded Raisins.
• 5 ounces of Tomato Juice with Salt lack sufficient amounts of Calcium
• Both Seeded Raisins as well as Canned Tomato Juice with Salt lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Seeded Raisins have 17.4 times more Energy, 7.4 times more Omega 3, 22.2 times more Carbohydrate, 17 times more Fiber and 3 times more Protein than Tomato Juice with Salt.
• 5 ounces of Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Seeded Raisins as well as Canned Tomato Juice with Salt provide inadequate amounts of Omega 6 in five ounces.