Comparing Nutrients in 14 ounces Frozen Blackberries VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Blackberries	7%	5%	88%
Tomatoes	17%	9%	74%

Macro Nutrients

	Frozen Blackberries	Tomatoes	Recommended Dietary Allowance
Energy	8.76% 254kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	1.76% 1.7g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.65g	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62g	12% 15.4g	130g per day for Men 19-50 years
Sugars	58.4% 42.3g	14.4% 10.4g	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	7.5% 5.44g	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	% 4.96g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	52.2% 20g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	8.36% 4.7g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Blackberries	Tomatoes	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.6% 0.12mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.2% 1.86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	33.7% 135μg	15% 59.5μg	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	13.7% 12.3mg	60.4% 54.4mg	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	31% 4.64mg	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65.5% 78.6μg	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blackberries	Tomatoes	Recommended Dietary Allowance
Calcium	11.5% 115mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.23% 9.13μg	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	39.7% 3.18mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	211% 4.85mg	19.7% 0.45mg	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	17% 119mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	16.3% 556mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	8.8% 326g	10% 375g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Blackberries vs Tomatoes:

• Frozen Blackberries have 2.4 times more Vitamin B2, 2 times more Vitamin B3, 1.7 times more Vitamin B5, 2.3 times more Vitamin B9, 2.2 times more Vitamin E and 2.5 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 7 times more Vitamin A, 1.3 times more Vitamin B1, 1.3 times more Vitamin B6 and 4.4 times more Vitamin C than Frozen Blackberries.
• Both Frozen Blackberries as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen Blackberries vs Tomatoes:

• Frozen Blackberries have 2.9 times more Calcium, 2 times more Copper, 3 times more Iron, 2 times more Magnesium, 10.7 times more Manganese, 1.3 times more Phosphorus and 1.5 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.7 times more Potassium than Frozen Blackberries.
• Both Frozen Blackberries and Raw Ripe Red Tomatoes have similar amounts of Water per 14 oz.
• Both Frozen Blackberries as well as Raw Ripe Red Tomatoes have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Blackberries have 3.6 times more Energy, 27.3 times more Omega 3, 4 times more Carbohydrate, 4.1 times more Sugars, 4.2 times more Fiber and 1.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Frozen Blackberries as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.