Comparing Nutrients in 1 kilogram 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	22% 640kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	4.43% 4.3g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	9.6% 1.63g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 157g	30% 39g	130g per day for Men 19-50 years
Sugars	147% 107g	36.3% 26.3g	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	19% 13.7g	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	NA	% 12.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	132% 50g	31.6% 12g	38g per day for Men 19-50 years
Protein	21% 12g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Blackberries	Tomatoes	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	46.7% 420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.4% 0.46mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75.4% 12mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	15.6% 4.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	85% 340μg	37.5% 150μg	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	34.4% 31mg	152% 137mg	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	78% 11.7mg	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	165% 198μg	66% 79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blackberries	Tomatoes	Recommended Dietary Allowance
Calcium	29% 290mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	65.6% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	100% 8mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	532% 12.2mg	49.6% 1.14mg	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	43% 300mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	41% 1400mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	22.2% 822g	25.5% 945g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.
• Both Frozen Blackberries as well as Raw Ripe Red Tomatoes have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.