Comparing Nutrients in 7 ounces Golden Raisins VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Golden Raisins	4%	1%	95%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Golden Raisins	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	20.6% 597kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	2.36% 0.038g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	0.49% 0.083g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	122% 159g	6.12% 7.96g	130g per day for Men 19-50 years
Sugars	180% 130g	6.8% 4.94g	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	95% 69g	3.6% 2.6g	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	% 61.5g	% 2.34g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	3.37% 1.9g	56g per day for Men 19-50 years

Vitamins

	Golden Raisins	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.32% 0.016mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	6.6% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.3% 0.64mg	12% 0.16mg	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	1.5% 5.95μg	6.45% 25.8μg	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	7.06% 6.35mg	50.3% 45.2mg	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	1.6% 0.24mg	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Golden Raisins	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	12.7% 127mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	16.5% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	24.3% 1.94mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	19.5% 0.45mg	9.06% 0.21mg	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	28.6% 200mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	43.5% 1480mg	12.7% 433mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	6.68% 0.73mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	0.8% 29.6g	5.06% 187g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Golden Raisins vs Cooked Ripe Red Tomatoes:

• Golden Seedless Raisins have 8.7 times more Vitamin B2, 2.1 times more Vitamin B3, 4.1 times more Vitamin B6 and 1.3 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A, 4.5 times more Vitamin B1, 4.3 times more Vitamin B9, 7.1 times more Vitamin C and 4.7 times more Vitamin E than Golden Seedless Raisins.
• Both Golden Seedless Raisins as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Golden Raisins vs Cooked Ripe Red Tomatoes:

• Golden Seedless Raisins have 5.8 times more Calcium, 3 times more Copper, 1.4 times more Iron, 3.9 times more Magnesium, 2.2 times more Manganese, 3.6 times more Phosphorus, 3.4 times more Potassium, 1.4 times more Selenium, 2.2 times more Sodium and 2.6 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 6.3 times more Water than Golden Seedless Raisins.

Comparison of macro-nutrients per 7 ounces:

• Golden Seedless Raisins have 16.7 times more Energy, 9.5 times more Omega 3, 20 times more Carbohydrate, 26.4 times more Sugars, 26.5 times more Fructose, 4.7 times more Fiber and 3.5 times more Protein than Cooked Ripe Red Tomatoes.
• Both Golden Seedless Raisins as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.