Comparing Nutrients in 1 kilogram Red Currants VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Red Currants	9%	3%	88%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Red Currants	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	19.3% 560kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	106% 138g	31% 40g	130g per day for Men 19-50 years
Sugars	102% 73.7g	34.3% 25g	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	18% 13g	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	% 12g	g per day for Men 19-50 years
Sucrose	% 6.1g	% 0g	g per day for Men 19-50 years
Fiber	113% 43g	18.4% 7g	38g per day for Men 19-50 years
Protein	25% 14g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Red Currants	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.25% 1mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	60.8% 0.79mg	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	32.5% 130μg	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	253% 228mg	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	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	92% 110μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Currants	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	33% 330mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	83.3% 0.75mg	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	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	81% 1.86mg	45.7% 1.05mg	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	40% 280mg	700mg per day for Men 19-50 years
Potassium	81% 2750mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	22.7% 840g	25.5% 943g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Red Currants vs Cooked Ripe Red Tomatoes:

• Raw Red And White Currants have 2.3 times more Vitamin B2, 1.8 times more Vitamin C and 3.9 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 12 times more Vitamin A, 5.3 times more Vitamin B3, 2 times more Vitamin B5, 1.6 times more Vitamin B9 and 5.6 times more Vitamin E than Raw Red And White Currants.
• Both Raw Red And White Currants and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B1 and Vitamin B6 per 1 kg.
• Both Raw Red And White Currants as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Red Currants vs Cooked Ripe Red Tomatoes:

• Raw Red And White Currants have 3 times more Calcium, 1.4 times more Copper, 1.5 times more Iron, 1.4 times more Magnesium, 1.8 times more Manganese, 1.6 times more Phosphorus, 1.3 times more Potassium and 1.6 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Raw Red And White Currants and Cooked Ripe Red Tomatoes have similar amounts of Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Red And White Currants have 3.1 times more Energy, 17.5 times more Omega 3, 3.4 times more Carbohydrate, 3 times more Sugars, 2.7 times more Fructose, 6.1 times more Fiber and 1.5 times more Protein than Cooked Ripe Red Tomatoes.
• Both Raw Red And White Currants as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.