Comparing Nutrients in 100 grams Stewed Canned Tomatoes VS Raspberries Puree

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Raspberries Puree	7%	15%	78%

Macro Nutrients

	Stewed Canned Tomatoes	Raspberries Puree	Recommended Dietary Allowance
Energy	0.9% 26kcal	1.9% 55kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	1.75% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.074g	0.18% 0.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	4.76% 6.2g	8.85% 11.5g	130g per day for Men 19-50 years
Sugars	4.86% 3.52g	9.05% 6.56g	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	2.6% 1.88g	4.55% 3.3g	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	% 1.63g	% 3.05g	g per day for Men 19-50 years
Sucrose	% 0.02g	% 0.21g	g per day for Men 19-50 years
Fiber	2.63% 1g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	1.96% 1.1g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Raspberries Puree	Recommended Dietary Allowance
Vitamin A	1% 9μg	0.56% 5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.83% 0.046mg	6.67% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.46% 0.71mg	2.88% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.3% 0.11mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.3% 0.017mg	2.85% 0.037mg	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	1.25% 5μg	7.5% 30μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.78% 7.9mg	16.2% 14.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.53% 0.83mg	5.13% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Raspberries Puree	Recommended Dietary Allowance
Calcium	3.4% 34mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	12.4% 0.11mg	9.56% 0.086mg	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	16.6% 1.33mg	8.63% 0.69mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	2.57% 0.059mg	29.4% 0.68mg	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	2.86% 20mg	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	5.74% 195mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	NA	55μg per day for Men 19-50 years
Sodium	14.7% 221mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	2.8% 0.31mg	11mg per day for Men 19-50 years
Water	2.47% 92g	2.32% 86g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Raspberries Puree per 100 g

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

Lets compare vitamin content per 100 grams of Stewed Canned Tomatoes vs Raspberries Puree:

• 100 grams of Stewed Canned Tomatoes have 1.6 times more Vitamin B3 than Raspberries Puree.
• While 100 g of Raspberries Puree with Seeds contain 1.7 times more Vitamin B1, 2.6 times more Vitamin B2, 2.7 times more Vitamin B5, 2.2 times more Vitamin B6, 6 times more Vitamin B9 and 1.8 times more Vitamin C than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Raspberries Puree provide similar amounts of Vitamin E per 100 grams.
• 100 grams of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Stewed Canned Ripe Red Tomatoes as well as Raspberries Puree with Seeds have insufficient amounts of Vitamin A in 100 grams.

Comparing minerals per 100 grams for Stewed Canned Tomatoes vs Raspberries Puree:

• 100 grams of Stewed Canned Tomatoes have 1.5 times more Calcium, 1.3 times more Copper, 1.9 times more Iron and 55.3 times more Sodium than Raspberries Puree.
• While 100 g of Raspberries Puree with Seeds contain 2.1 times more Magnesium, 11.5 times more Manganese, 1.5 times more Phosphorus and 1.8 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Raspberries Puree contain similar levels of Potassium and Water per 100 grams.
• 100 grams of Stewed Canned Tomatoes lack sufficient amounts of Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Raspberries Puree with Seeds contain 1.9 times more Carbohydrate, 1.9 times more Sugars, 1.8 times more Fructose and 4.3 times more Fiber than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes as well as Raspberries Puree with Seeds provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 100 grams.