Comparing Nutrients in 100 grams Tomatoes in Juice with Salt VS Dark Raisins

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Dark Raisins	4%	1%	95%

Macro Nutrients

	Tomatoes in Juice with Salt	Dark Raisins	Recommended Dietary Allowance
Energy	0.55% 16kcal	10.3% 299kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.29% 0.094g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.88% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	0.23% 0.039g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.67% 3.47g	61% 79.3g	130g per day for Men 19-50 years
Sugars	3.5% 2.55g	90% 65g	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	1.8% 1.3g	48% 34.7g	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	% 1.24g	% 30.5g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	5% 1.9g	12% 4.5g	38g per day for Men 19-50 years
Protein	1.4% 0.79g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Dark Raisins	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48% 0.58mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.23% 0.055mg	9.6% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.45% 0.71mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.34% 0.12mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.54% 0.11mg	13.4% 0.17mg	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% 8μg	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	14% 12.6mg	2.56% 2.3mg	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	3.93% 0.59mg	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.17% 2.6μg	2.9% 3.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Dark Raisins	Recommended Dietary Allowance
Calcium	3.3% 33mg	6.2% 62mg	1000mg per day for Men 19-50 years
Copper	5.78% 0.052mg	30.2% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	0.13% 5.1μg	5.85% 234μg	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	7.13% 0.57mg	22.4% 1.8mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	8.57% 36mg	420mg per day for Men 19-50 years
Manganese	2.96% 0.068mg	12.2% 0.28mg	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	14% 98mg	700mg per day for Men 19-50 years
Potassium	5.6% 191mg	22% 744mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	1.73% 26mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	3.27% 0.36mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Dark Raisins per 100 g

Compare the macro and micronutrient content in 100 g of Tomatoes in Juice with Salt versus 100 g of Dark Raisins to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Tomatoes in Juice with Salt vs Dark Raisins:

• 100 grams of Tomatoes in Juice with Salt have more Vitamin A, 5.4 times more Vitamin B1, 1.6 times more Vitamin B9, 5.5 times more Vitamin C and 4.9 times more Vitamin E than Dark Raisins.
• While 100 g of Dark Seedless Raisins contain 2.3 times more Vitamin B2, 1.6 times more Vitamin B6 and 1.3 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Dark Raisins provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Dark Raisins have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin E
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Dark Seedless Raisins have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Tomatoes in Juice with Salt vs Dark Raisins:

• 100 grams of Tomatoes in Juice with Salt have 4.4 times more Sodium and 6.1 times more Water than Dark Raisins.
• While 100 g of Dark Seedless Raisins contain 1.9 times more Calcium, 5.2 times more Copper, 45.9 times more Fluoride, 3.1 times more Iron, 3.6 times more Magnesium, 4.1 times more Manganese, 5.8 times more Phosphorus, 3.9 times more Potassium and 3 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 100 grams of Tomatoes in Juice with Salt lack sufficient amounts of Fluoride and Zinc
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Dark Seedless Raisins lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Dark Seedless Raisins contain 18.7 times more Energy, 22.9 times more Carbohydrate, 25.6 times more Sugars, 26.5 times more Fructose, 2.4 times more Fiber and 4.2 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 100 grams of Tomatoes in Juice with Salt provide inadequate amounts of Energy and Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Dark Seedless Raisins provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.