Comparing Nutrients in 7 ounces Raspberries Puree VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Raspberries Puree	7%	15%	78%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Raspberries Puree	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	3.76% 109kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.92g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	0.49% 0.083g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	6.12% 7.96g	130g per day for Men 19-50 years
Sugars	18% 13g	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	9.03% 6.55g	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	% 6.05g	% 2.34g	g per day for Men 19-50 years
Sucrose	% 0.42g	% 0g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	3.9% 2.2g	3.37% 1.9g	56g per day for Men 19-50 years

Vitamins

	Raspberries Puree	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	6.6% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	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	15% 59.5μg	6.45% 25.8μg	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	32% 29mg	50.3% 45.2mg	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	10% 1.53mg	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries Puree	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	4.56% 45.6mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	17% 1.37mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	58.3% 1.34mg	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	8.5% 59.5mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	11.4% 387mg	12.7% 433mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	4.6% 170g	5.06% 187g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Raspberries Puree vs Cooked Ripe Red Tomatoes:

• Raspberries Puree with Seeds have 2.2 times more Vitamin B1, 4.1 times more Vitamin B2, 2.4 times more Vitamin B5, 2.3 times more Vitamin B9 and 1.4 times more Vitamin E than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 4.8 times more Vitamin A, 2.1 times more Vitamin B6 and 1.6 times more Vitamin C than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B3 per 7 oz.

Comparing minerals per 7 ounces for Raspberries Puree vs Cooked Ripe Red Tomatoes:

• Raspberries Puree with Seeds have 2.1 times more Calcium, 2.8 times more Magnesium, 6.4 times more Manganese and 2.2 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Raspberries Puree with Seeds and Cooked Ripe Red Tomatoes have similar amounts of Copper, Iron, Phosphorus, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raspberries Puree with Seeds have 3.1 times more Energy, 8.8 times more Fat, 14 times more Omega 3, 2.9 times more Carbohydrate, 2.6 times more Sugars, 2.5 times more Fructose and 6.1 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Raspberries Puree with Seeds and Cooked Ripe Red Tomatoes have similar amounts of Protein per 7 oz.
• Both Raspberries Puree with Seeds as well as Cooked Ripe Red Tomatoes have insufficient amounts of Omega 6, Glucose and Sucrose in 7 oz.