Comparing Nutrients in 5 ounces Tomatoes in Juice with Salt VS Sweetened Red Frozen Raspberries

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Sweetened Red Frozen Raspberries	3%	1%	96%

Macro Nutrients

	Tomatoes in Juice with Salt	Sweetened Red Frozen Raspberries	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	5.03% 146kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.022% 0.007g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	2.66% 0.043g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	0.49% 0.084g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.8% 4.9g	28.5% 37g	130g per day for Men 19-50 years
Sugars	5% 3.6g	42.5% 31g	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	2.56% 1.86g	NA	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	% 1.76g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.1% 2.7g	16.4% 6.24g	38g per day for Men 19-50 years
Protein	2% 1.1g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Sweetened Red Frozen Raspberries	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	2.24% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	2.04% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.17mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	3.7% 0.048mg	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	2.83% 11.3μg	9.2% 37μg	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	20% 18mg	26% 23.4mg	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	5.58% 0.84mg	6.8% 1.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	7.68% 9.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Sweetened Red Frozen Raspberries	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	16.5% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.18% 7.23μg	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	10% 0.81mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	40% 0.92mg	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	3.44% 24mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	7.96% 271mg	4.75% 162mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	2.3% 0.26mg	11mg per day for Men 19-50 years
Water	3.63% 134g	2.8% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Sweetened Red Frozen Raspberries per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomatoes in Juice with Salt versus 5 oz of Sweetened Red Frozen Raspberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomatoes in Juice with Salt vs Sweetened Red Frozen Raspberries:

• 5 ounces of Tomatoes in Juice with Salt have 6.7 times more Vitamin A, 30.3 times more Vitamin B1, 1.2 times more Vitamin B2, 3.1 times more Vitamin B3 and 3.3 times more Vitamin B6 than Sweetened Red Frozen Raspberries.
• While 5 oz of Sweetened Red Frozen Raspberries contain 1.3 times more Vitamin B5, 3.3 times more Vitamin B9, 1.3 times more Vitamin C and 2.5 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Sweetened Red Frozen Raspberries provide similar amounts of Vitamin E per five ounces.
• 5 ounces of Sweetened Red Frozen Raspberries have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Sweetened Red Frozen Raspberries have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomatoes in Juice with Salt vs Sweetened Red Frozen Raspberries:

• 5 ounces of Tomatoes in Juice with Salt have 2.2 times more Calcium, 1.7 times more Potassium, 115 times more Sodium and 1.3 times more Water than Sweetened Red Frozen Raspberries.
• While 5 oz of Sweetened Red Frozen Raspberries contain 2 times more Copper, 1.3 times more Magnesium and 9.6 times more Manganese than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Sweetened Red Frozen Raspberries contain similar levels of Iron and Phosphorus per five ounces.
• 5 ounces of Sweetened Red Frozen Raspberries lack sufficient amounts of Calcium
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Sweetened Red Frozen Raspberries lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Sweetened Red Frozen Raspberries contain 6.4 times more Energy, 7.5 times more Carbohydrate, 8.5 times more Sugars and 2.3 times more Fiber than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 5 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Sweetened Red Frozen Raspberries provide inadequate amounts of Omega 3, Omega 6 and Protein in five ounces.