Comparing Nutrients in 100 grams Cranberries VS Cooked Ripe Red Tomatoes

Macros Ratio

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

Macro Nutrients

	Cranberries	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	1.6% 46kcal	0.62% 18kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.11% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.025% 0.008g	0.047% 0.015g	32g per day for Men 19-50 years
Omega 3	1.38% 0.022g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	0.25% 0.042g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.2% 12g	3.1% 4g	130g per day for Men 19-50 years
Sugars	5.9% 4.27g	3.43% 2.5g	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	0.92% 0.67g	1.8% 1.3g	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	% 3.44g	% 1.18g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 0g	g per day for Men 19-50 years
Fiber	9.47% 3.6g	1.84% 0.7g	38g per day for Men 19-50 years
Protein	0.82% 0.46g	1.7% 0.95g	56g per day for Men 19-50 years

Vitamins

	Cranberries	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	2.67% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1% 0.012mg	3% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	1.7% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.63% 0.1mg	3.33% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.9% 0.3mg	2.58% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.4% 0.057mg	6.08% 0.079mg	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	0.25% 1μg	3.25% 13μg	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	15.6% 14mg	25.3% 23mg	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	8.8% 1.32mg	3.73% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberries	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	0.8% 8mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	6.22% 0.056mg	8.33% 0.075mg	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	2.88% 0.23mg	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	1.43% 6mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	4.57% 0.11mg	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	1.57% 11mg	4% 28mg	700mg per day for Men 19-50 years
Potassium	2.35% 80mg	6.4% 218mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	0.82% 0.09mg	1.27% 0.14mg	11mg per day for Men 19-50 years
Water	2.36% 87.3g	2.55% 94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cranberries vs Cooked Ripe Red Tomatoes:

• Raw Cranberries have 2.3 times more Vitamin B5, 2.4 times more Vitamin E and 1.8 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 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.
• Both Raw Cranberries and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B2 per 100 g.
• Both Raw Cranberries as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cranberries vs Cooked Ripe Red Tomatoes:

• Raw Cranberries have 2.5 times more Manganese than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 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.
• Both Raw Cranberries and Cooked Ripe Red Tomatoes have similar amounts of Water per 100 g.
• Both Raw Cranberries as well as Cooked Ripe Red Tomatoes have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Cranberries have 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.
• While Cooked Ripe Red Tomatoes contain 2 times more Fructose and 2.1 times more Protein than Raw Cranberries.
• Both Raw Cranberries as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.