Comparing Nutrients in 1 kilogram Red Currants VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Red Currants	9%	3%	88%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Red Currants	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	19.3% 560kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	106% 138g	47.6% 62g	130g per day for Men 19-50 years
Sugars	102% 73.7g	48.6% 35.2g	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	48.7% 35.3g	26% 19g	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	% 32.2g	% 16.3g	g per day for Men 19-50 years
Sucrose	% 6.1g	% 0.2g	g per day for Men 19-50 years
Fiber	113% 43g	26.3% 10g	38g per day for Men 19-50 years
Protein	25% 14g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Red Currants	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.25% 1mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	13% 0.17mg	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	20% 80μg	12.5% 50μg	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	456% 410mg	87.8% 79mg	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	6.67% 1mg	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	92% 110μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Currants	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	33% 330mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	124% 1.12mg	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	125% 10mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	81% 1.86mg	25.7% 0.59mg	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	63% 440mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	81% 2750mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	22.7% 840g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Currants VS Stewed Canned Tomatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Red Currants versus 1 kg of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Red Currants vs Stewed Canned Tomatoes:

• 1 kilogram of Red Currants has 1.4 times more Vitamin B2, 4.1 times more Vitamin B6, 1.6 times more Vitamin B9, 5.2 times more Vitamin C and 4.6 times more Vitamin K than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 7.1 times more Vitamin B3, 1.8 times more Vitamin B5 and 8.3 times more Vitamin E than Raw Red And White Currants.
• Both Red Currants and Stewed Canned Tomatoes provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Red Currants have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin E
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Raw Red And White Currants as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Red Currants vs Stewed Canned Tomatoes:

• 1 kilogram of Red Currants has 3.2 times more Manganese, 2.2 times more Phosphorus, 1.3 times more Potassium and 1.4 times more Zinc than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 1.3 times more Iron and 221 times more Sodium than Raw Red And White Currants.
• Both Red Currants and Stewed Canned Tomatoes contain similar levels of Calcium, Copper, Magnesium and Water per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• Both Raw Red And White Currants as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Currants has 11.7 times more Omega 3, 2.2 times more Carbohydrate, 2.1 times more Sugars, 1.9 times more Fructose, 4.3 times more Fiber and 1.5 times more Protein than Stewed Canned Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Omega 3 and Protein
• Both Raw Red And White Currants as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Energy and Omega 6 in one kilogram.