Comparing Nutrients in 100 grams Tomatoes VS Dark Raisins

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Dark Raisins	4%	1%	95%

Macro Nutrients

	Tomatoes	Dark Raisins	Recommended Dietary Allowance
Energy	0.62% 18kcal	10.3% 299kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	0.29% 0.094g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	0.88% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.08g	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	3% 3.9g	61% 79.3g	130g per day for Men 19-50 years
Sugars	3.63% 2.63g	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	1.9% 1.37g	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	% 1.25g	% 30.5g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	3.16% 1.2g	12% 4.5g	38g per day for Men 19-50 years
Protein	1.57% 0.88g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Dark Raisins	Recommended Dietary Allowance
Vitamin A	4.67% 42μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.1% 0.037mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	9.6% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1.56% 0.47μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.75% 15μg	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	15.2% 13.7mg	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	3.6% 0.54mg	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.9μg	2.9% 3.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Dark Raisins	Recommended Dietary Allowance
Calcium	1% 10mg	6.2% 62mg	1000mg per day for Men 19-50 years
Copper	6.56% 0.059mg	30.2% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	0.058% 2.3μg	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	3.38% 0.27mg	22.4% 1.8mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	8.57% 36mg	420mg per day for Men 19-50 years
Manganese	4.96% 0.11mg	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	3.43% 24mg	14% 98mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	22% 744mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	1.73% 26mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	3.27% 0.36mg	11mg per day for Men 19-50 years
Water	2.55% 95g	0.42% 15.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Tomatoes vs Dark Raisins:

• Raw Ripe Red Tomatoes have more Vitamin A, 3 times more Vitamin B9, 6 times more Vitamin C, 4.5 times more Vitamin E and 2.3 times more Vitamin K than Dark Seedless Raisins.
• While Dark Seedless Raisins contain 2.9 times more Vitamin B1, 6.6 times more Vitamin B2, 1.3 times more Vitamin B3 and 2.2 times more Vitamin B6 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Dark Seedless Raisins have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Tomatoes vs Dark Raisins:

• Raw Ripe Red Tomatoes have 6.1 times more Water than Dark Seedless Raisins.
• While Dark Seedless Raisins contain 6.2 times more Calcium, 4.6 times more Copper, 101.7 times more Fluoride, 6.6 times more Iron, 3.3 times more Magnesium, 2.5 times more Manganese, 4.1 times more Phosphorus, 3.1 times more Potassium, more Selenium, 5.2 times more Sodium and 2.1 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 100 grams:

• Dark Seedless Raisins contain 16.6 times more Energy, 20.4 times more Carbohydrate, 24.8 times more Sugars, 25.3 times more Fructose, 3.8 times more Fiber and 3.8 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Dark Seedless Raisins have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.