Comparing Nutrients in 100 grams Golden Raisins VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Golden Raisins	4%	1%	95%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Golden Raisins	Tomato Paste	Recommended Dietary Allowance
Energy	10.4% 301kcal	2.83% 82kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.48% 0.47g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.065g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.6% 80g	14.5% 19g	130g per day for Men 19-50 years
Sugars	91% 65.7g	16.8% 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	48% 34.7g	8.07% 5.85g	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	% 31g	% 5.75g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.3g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	10.8% 4.1g	38g per day for Men 19-50 years
Protein	5.86% 3.28g	7.7% 4.32g	56g per day for Men 19-50 years

Vitamins

	Golden Raisins	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.44% 76μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.67% 0.008mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	11.8% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.14% 1.14mg	19.2% 3.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.84% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.32mg	16.6% 0.22mg	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	0.75% 3μg	3% 12μg	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	3.56% 3.2mg	24.3% 22mg	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	0.8% 0.12mg	28.7% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.5μg	9.5% 11.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Golden Raisins	Tomato Paste	Recommended Dietary Allowance
Calcium	6.4% 64mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	25.3% 0.23mg	40.6% 0.37mg	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	12.3% 0.98mg	37.3% 2.98mg	8mg per day for Men 19-50 years
Magnesium	8.33% 35mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	9.83% 0.23mg	13% 0.3mg	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	14.4% 101mg	12% 83mg	700mg per day for Men 19-50 years
Potassium	22% 746mg	30% 1014mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	9.64% 5.3μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	3.36% 0.37mg	5.73% 0.63mg	11mg per day for Men 19-50 years
Water	0.4% 15g	2% 73.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Golden Raisins VS Tomato Paste per 100 g

Compare the macro and micronutrient content in 100 g of Golden Raisins versus 100 g of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Golden Raisins vs Tomato Paste:

• 100 grams of Golden Raisins have 1.2 times more Vitamin B2 and 1.5 times more Vitamin B6 than Tomato Paste.
• While 100 g of Canned Tomato Paste contain more Vitamin A, 7.5 times more Vitamin B1, 2.7 times more Vitamin B3, 4 times more Vitamin B9, 6.8 times more Vitamin C, 35.8 times more Vitamin E and 3.3 times more Vitamin K than Golden Seedless Raisins.
• 100 grams of Golden Raisins have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9 and Vitamin E
• Both Golden Seedless Raisins as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Golden Raisins vs Tomato Paste:

• 100 grams of Golden Raisins have 1.8 times more Calcium and 1.2 times more Phosphorus than Tomato Paste.
• While 100 g of Canned Tomato Paste contain 1.6 times more Copper, 3 times more Iron, 1.3 times more Manganese, 1.4 times more Potassium, 7.6 times more Selenium, 2.5 times more Sodium and 1.7 times more Zinc than Golden Seedless Raisins.
• Both Golden Raisins and Tomato Paste contain similar levels of Magnesium per 100 grams.
• 100 grams of Golden Raisins lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Golden Raisins have 3.7 times more Energy, 4.2 times more Carbohydrate, 5.4 times more Sugars and 5.9 times more Fructose than Tomato Paste.
• While 100 g of Canned Tomato Paste contain 1.3 times more Protein than Golden Seedless Raisins.
• Both Golden Raisins and Tomato Paste offer comparable quantities of Fiber per 100 grams.
• Both Golden Seedless Raisins as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.