Comparing Nutrients in 1 kilogram Tomato Paste VS Blackberries

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Blackberries	11%	9%	80%

Macro Nutrients

	Tomato Paste	Blackberries	Recommended Dietary Allowance
Energy	28.3% 820kcal	15% 430kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	58.8% 0.94g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	11% 1.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	74% 96g	130g per day for Men 19-50 years
Sugars	168% 122g	67.3% 48.8g	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	80.7% 58.5g	33% 24g	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	% 57.5g	% 23g	g per day for Men 19-50 years
Sucrose	% 3g	% 0.7g	g per day for Men 19-50 years
Fiber	108% 41g	139% 53g	38g per day for Men 19-50 years
Protein	77% 43.2g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Blackberries	Recommended Dietary Allowance
Vitamin A	84.4% 760μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	40.4% 6.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	55% 2.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	23% 0.3mg	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	30% 120μg	62.5% 250μg	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	243% 219mg	233% 210mg	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	287% 43mg	78% 11.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	165% 198μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Blackberries	Recommended Dietary Allowance
Calcium	36% 360mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	183% 1.65mg	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	373% 30mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	281% 6.46mg	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	119% 830mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	298% 10140mg	47.6% 1620mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	20% 735g	24% 882g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Blackberries per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomato Paste versus 1 kg of Blackberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tomato Paste vs Blackberries:

• 1 kilogram of Tomato Paste has 6.9 times more Vitamin A, 3 times more Vitamin B1, 5.9 times more Vitamin B2, 4.8 times more Vitamin B3, 7.2 times more Vitamin B6 and 3.7 times more Vitamin E than Blackberries.
• While 1 kg of Raw Blackberries contains 1.9 times more Vitamin B5, 2.1 times more Vitamin B9 and 1.7 times more Vitamin K than Canned Tomato Paste.
• Both Tomato Paste and Blackberries provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Blackberries have insufficient amounts of Vitamin A and Vitamin B1
• Both Canned Tomato Paste as well as Raw Blackberries have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Paste vs Blackberries:

• 1 kilogram of Tomato Paste has 1.2 times more Calcium, 2.2 times more Copper, 4.8 times more Iron, 2.1 times more Magnesium, 3.8 times more Phosphorus, 6.3 times more Potassium, 13.3 times more Selenium and 59 times more Sodium than Blackberries.
• While 1 kg of Raw Blackberries contains 2.1 times more Manganese than Canned Tomato Paste.
• Both Tomato Paste and Blackberries contain similar levels of Zinc per one kilogram.
• 1 kilogram of Blackberries lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Paste has 1.9 times more Energy, 2 times more Carbohydrate, 2.5 times more Sugars, 2.4 times more Fructose and 3.1 times more Protein than Blackberries.
• While 1 kg of Raw Blackberries contains 13.4 times more Omega 3 and 1.3 times more Fiber than Canned Tomato Paste.
• 1 kilogram of Tomato Paste provide inadequate amounts of Omega 3
• 1 kilogram of Blackberries provide inadequate amounts of Energy
• Both Canned Tomato Paste as well as Raw Blackberries provide inadequate amounts of Omega 6 in one kilogram.