Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Cranberries

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cranberries	4%	2%	94%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cranberries	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.05% 0.016g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	0.39% 0.065g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.12% 7.96g	18.3% 23.8g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	11.7% 8.47g	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	3.6% 2.6g	1.83% 1.33g	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	% 2.34g	% 6.83g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.32g	g per day for Men 19-50 years
Fiber	3.66% 1.4g	19% 7.14g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	1.63% 0.91g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cranberries	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	1.25% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	8.7% 0.11mg	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	6.45% 25.8μg	0.5% 2μg	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	50.3% 45.2mg	31% 27.8mg	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	7.4% 1.1mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cranberries	Recommended Dietary Allowance
Calcium	2.2% 22mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	12.3% 0.11mg	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% 1.35mg	5.7% 0.46mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	23% 0.53mg	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	7.94% 55.6mg	3.1% 22mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	4.67% 159mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	1.62% 0.18mg	11mg per day for Men 19-50 years
Water	5.06% 187g	4.7% 173g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes have 8 times more Vitamin A, 3 times more Vitamin B1, 5.3 times more Vitamin B3, 1.4 times more Vitamin B6, 13 times more Vitamin B9 and 1.6 times more Vitamin C than Raw Cranberries.
• While Raw Cranberries contain 2.3 times more Vitamin B5, 2.4 times more Vitamin E and 1.8 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Cranberries have similar amounts of Vitamin B2 per 7 oz.
• Both Cooked Ripe Red Tomatoes as well as Raw Cranberries have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Cooked Ripe Red Tomatoes have 1.4 times more Calcium, 1.3 times more Copper, 3 times more Iron, 1.5 times more Magnesium, 2.5 times more Phosphorus, 2.7 times more Potassium and 1.6 times more Zinc than Raw Cranberries.
• While Raw Cranberries contain 2.5 times more Manganese than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Cranberries have similar amounts of Water per 7 oz.
• Both Cooked Ripe Red Tomatoes as well as Raw Cranberries have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cooked Ripe Red Tomatoes have 2 times more Fructose and 2.1 times more Protein than Raw Cranberries.
• While Raw Cranberries contain 2.6 times more Energy, 11 times more Omega 3, 3 times more Carbohydrate, 1.7 times more Sugars and 5.1 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Raw Cranberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.