Comparing Nutrients in 5 ounces Tomatoes in Juice with Salt VS Raspberries

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Raspberries	8%	10%	82%

Macro Nutrients

	Tomatoes in Juice with Salt	Raspberries	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	2.54% 73.7kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	2.08% 0.35g	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	13% 17g	130g per day for Men 19-50 years
Sugars	5% 3.6g	8.64% 6.27g	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	4.6% 3.33g	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	% 2.64g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.28g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	24.2% 9.2g	38g per day for Men 19-50 years
Protein	2% 1.1g	3.04% 1.7g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Raspberries	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	4.14% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.17mg	9.33% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	16.2% 4.86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.83% 11.3μg	7.44% 29.8μg	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	41.3% 37mg	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	8.22% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	9.2% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Raspberries	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	14% 0.13mg	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	12.2% 0.98mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	41.3% 0.95mg	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	5.87% 41mg	700mg per day for Men 19-50 years
Potassium	7.96% 271mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.52% 0.28μg	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	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	3.63% 134g	3.3% 122g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Tomatoes in Juice with Salt versus 5 oz of 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 Raspberries:

• 5 ounces of Tomatoes in Juice with Salt have 10 times more Vitamin A, 18 times more Vitamin B1, 1.4 times more Vitamin B2 and 2 times more Vitamin B6 than Raspberries.
• While 5 oz of Raw Raspberries contain 2.8 times more Vitamin B5, 2.6 times more Vitamin B9, 2.1 times more Vitamin C, 1.5 times more Vitamin E and 3 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Raspberries provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Raspberries have insufficient amounts of Vitamin A
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw 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 Raspberries:

• 5 ounces of Tomatoes in Juice with Salt have 1.3 times more Calcium, 1.3 times more Potassium and 115 times more Sodium than Raspberries.
• While 5 oz of Raw Raspberries contain 1.7 times more Copper, 2.2 times more Magnesium, 9.9 times more Manganese, 1.7 times more Phosphorus and 3.5 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Raspberries contain similar levels of Iron and Water per five ounces.
• 5 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Zinc
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Raspberries lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Raspberries contain 31.5 times more Omega 3, 3.4 times more Carbohydrate, 1.7 times more Sugars, 1.8 times more Fructose, 3.4 times more Fiber and 1.5 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 5 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Omega 3 and Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Raspberries provide inadequate amounts of Energy and Omega 6 in five ounces.