Comparing Nutrients in 14 ounces Tomatoes VS Black Currants

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Black Currants	8%	5%	87%

Macro Nutrients

	Tomatoes	Black Currants	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	2.5% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	47% 61g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	NA	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	7.5% 5.44g	NA	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	% 4.96g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	NA	38g per day for Men 19-50 years
Protein	6.24% 3.5g	9.92% 5.56g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Black Currants	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	7.44% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	31.6% 1.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.2% 1.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	NA	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	60.4% 54.4mg	798% 718mg	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	14.3% 2.14mg	26.5% 3.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Black Currants	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	22% 218mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	38% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.13μg	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	13.4% 1.07mg	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	44% 1mg	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	13.6% 95mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	37.6% 1278mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	10% 375g	8.8% 325g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes vs Black Currants:

• Raw Ripe Red Tomatoes have 3.5 times more Vitamin A, 2 times more Vitamin B3 and 1.2 times more Vitamin B6 than Raw European Black Currants.
• While Raw European Black Currants contain 1.4 times more Vitamin B1, 2.6 times more Vitamin B2, 4.5 times more Vitamin B5, 13.2 times more Vitamin C and 1.9 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw European Black Currants have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Tomatoes vs Black Currants:

• Raw European Black Currants contain 5.5 times more Calcium, 1.5 times more Copper, 5.7 times more Iron, 2.2 times more Magnesium, 2.2 times more Manganese, 2.5 times more Phosphorus, 1.4 times more Potassium and 1.6 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw European Black Currants have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw European Black Currants contain 3.5 times more Energy, 24 times more Omega 3, 4 times more Carbohydrate and 1.6 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw European Black Currants have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.