Comparing Nutrients in 100 grams Sweetened Red Frozen Raspberries VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Sweetened Red Frozen Raspberries	3%	1%	96%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Sweetened Red Frozen Raspberries	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	3.55% 103kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	0.016% 0.005g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	0.44% 0.074g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	30% 21.8g	4.86% 3.52g	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	NA	2.6% 1.88g	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	NA	% 1.63g	g per day for Men 19-50 years
Sucrose	NA	% 0.02g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	2.63% 1g	38g per day for Men 19-50 years
Protein	1.25% 0.7g	1.63% 0.91g	56g per day for Men 19-50 years

Vitamins

	Sweetened Red Frozen Raspberries	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	1% 9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.6% 0.019mg	3.83% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.46% 0.045mg	2.7% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.44% 0.23mg	4.46% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	2.3% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	1.3% 0.017mg	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	6.5% 26μg	1.25% 5μg	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	18.3% 16.5mg	8.78% 7.9mg	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	4.8% 0.72mg	5.53% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.4% 6.5μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Red Frozen Raspberries	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	1.5% 15mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.11mg	12.4% 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	8.13% 0.65mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	28.3% 0.65mg	2.57% 0.059mg	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	2.43% 17mg	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	3.35% 114mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	14.7% 221mg	1500mg per day for Men 19-50 years
Zinc	1.64% 0.18mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	1.97% 72.8g	2.47% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Red Frozen Raspberries VS Stewed Canned Tomatoes per 100 g

Compare the macro and micronutrient content in 100 g of Sweetened Red Frozen Raspberries versus 100 g of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Sweetened Red Frozen Raspberries vs Stewed Canned Tomatoes:

• 100 grams of Sweetened Red Frozen Raspberries have 1.3 times more Vitamin B2, 1.3 times more Vitamin B5, 2 times more Vitamin B6, 5.2 times more Vitamin B9, 2.1 times more Vitamin C and 2.7 times more Vitamin K than Stewed Canned Tomatoes.
• While 100 g of Stewed Canned Ripe Red Tomatoes contain 2.4 times more Vitamin B1 and 3.1 times more Vitamin B3 than Sweetened Red Frozen Raspberries.
• Both Sweetened Red Frozen Raspberries and Stewed Canned Tomatoes provide similar amounts of Vitamin E per 100 grams.
• 100 grams of Sweetened Red Frozen Raspberries have insufficient amounts of Vitamin B1 and Vitamin B3
• 100 grams of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Sweetened Red Frozen Raspberries as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Sweetened Red Frozen Raspberries vs Stewed Canned Tomatoes:

• 100 grams of Sweetened Red Frozen Raspberries have 11 times more Manganese than Stewed Canned Tomatoes.
• While 100 g of Stewed Canned Ripe Red Tomatoes contain 2.3 times more Calcium, 2 times more Iron, 1.8 times more Potassium, 221 times more Sodium and 1.3 times more Water than Sweetened Red Frozen Raspberries.
• Both Sweetened Red Frozen Raspberries and Stewed Canned Tomatoes contain similar levels of Copper, Magnesium and Phosphorus per 100 grams.
• 100 grams of Sweetened Red Frozen Raspberries lack sufficient amounts of Calcium
• Both Sweetened Red Frozen Raspberries as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Sweetened Red Frozen Raspberries have 4 times more Energy, 4.2 times more Carbohydrate, 6.2 times more Sugars and 4.4 times more Fiber than Stewed Canned Tomatoes.
• 100 grams of Stewed Canned Tomatoes provide inadequate amounts of Energy
• Both Sweetened Red Frozen Raspberries as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 3, Omega 6 and Protein in 100 grams.