Comparing Nutrients in 7 ounces Seedless Raspberries Puree VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Seedless Raspberries Puree	9%	18%	73%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Seedless Raspberries Puree	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	2.8% 81.4kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.73g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	5.83% 0.093g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	9.45% 12.3g	130g per day for Men 19-50 years
Sugars	16.5% 12g	9.63% 7g	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	8.35% 6.05g	5.15% 3.73g	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	% 5.58g	% 3.23g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 0.04g	g per day for Men 19-50 years
Fiber	4.7% 1.8g	5.22% 2g	38g per day for Men 19-50 years
Protein	3.6% 2.02g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Seedless Raspberries Puree	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.08% 0.97mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	2.6% 0.034mg	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	14.4% 57.5μg	2.5% 9.92μg	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	14% 12.7mg	17.4% 15.7mg	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	20.4% 3.06mg	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seedless Raspberries Puree	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	24.7% 0.22mg	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	26.8% 2.14mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	5.1% 0.12mg	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	5.67% 39.7mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	NA	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	29.2% 439mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.8% 178g	4.9% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Seedless Raspberries Puree VS Stewed Canned Tomatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Seedless Raspberries Puree versus 7 oz of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Seedless Raspberries Puree vs Stewed Canned Tomatoes:

• 7 ounces of Seedless Raspberries Puree have 2 times more Vitamin B1, 2.9 times more Vitamin B2, 2.7 times more Vitamin B5, 3.5 times more Vitamin B6, 5.8 times more Vitamin B9 and 1.9 times more Vitamin E than Stewed Canned Tomatoes.
• While 7 oz of Stewed Canned Ripe Red Tomatoes contain 1.5 times more Vitamin B3 than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Stewed Canned Tomatoes provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Seedless Raspberries Puree as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A in seven ounces.

Comparing minerals per 7 ounces for Seedless Raspberries Puree vs Stewed Canned Tomatoes:

• 7 ounces of Seedless Raspberries Puree have 1.3 times more Magnesium and 5.8 times more Manganese than Stewed Canned Tomatoes.
• While 7 oz of Stewed Canned Ripe Red Tomatoes contain 2.4 times more Calcium, 1.6 times more Copper and 55.3 times more Sodium than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Stewed Canned Tomatoes contain similar levels of Iron, Phosphorus, Potassium and Water per seven ounces.
• 7 ounces of Seedless Raspberries Puree lack sufficient amounts of Calcium
• Both Seedless Raspberries Puree as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Seedless Raspberries Puree have 15.7 times more Omega 3, 1.3 times more Carbohydrate, 1.7 times more Sugars and 1.6 times more Fructose than Stewed Canned Tomatoes.
• Both Seedless Raspberries Puree and Stewed Canned Tomatoes offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Stewed Canned Tomatoes provide inadequate amounts of Omega 3
• Both Seedless Raspberries Puree as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.