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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Stewed Canned Tomatoes	Seedless Raspberries Puree	Recommended Dietary Allowance
Vitamin A	2% 18μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	6.08% 0.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	9.16% 0.12mg	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	2.5% 9.92μg	14.4% 57.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	17.4% 15.7mg	14% 12.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11% 1.65mg	20.4% 3.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

• 7 ounces of Stewed Canned Tomatoes have 1.5 times more Vitamin B3 and 1.2 times more Vitamin C than Seedless Raspberries Puree.
• While 7 oz of Seedless Raspberries Puree contain 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 Ripe Red Tomatoes.
• 7 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Stewed Canned Ripe Red Tomatoes as well as Seedless Raspberries Puree have insufficient amounts of Vitamin A in seven ounces.

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

• 7 ounces of Stewed Canned Tomatoes have 2.4 times more Calcium, 1.6 times more Copper, 1.2 times more Iron, 1.2 times more Potassium and 55.3 times more Sodium than Seedless Raspberries Puree.
• While 7 oz of Seedless Raspberries Puree contain 5.8 times more Manganese than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Seedless Raspberries Puree contain similar levels of Magnesium, Phosphorus and Water per seven ounces.
• 7 ounces of Seedless Raspberries Puree lack sufficient amounts of Calcium
• Both Stewed Canned Ripe Red Tomatoes as well as Seedless Raspberries Puree lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Seedless Raspberries Puree contain 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 Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Seedless Raspberries Puree offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Stewed Canned Tomatoes provide inadequate amounts of Omega 3
• Both Stewed Canned Ripe Red Tomatoes as well as Seedless Raspberries Puree provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.