Comparing Nutrients in 1 kilogram Stewed Canned Tomatoes VS Blackberries

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Blackberries	11%	9%	80%

Macro Nutrients

	Stewed Canned Tomatoes	Blackberries	Recommended Dietary Allowance
Energy	8.97% 260kcal	15% 430kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	58.8% 0.94g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	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	47.6% 62g	74% 96g	130g per day for Men 19-50 years
Sugars	48.6% 35.2g	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	26% 19g	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	% 16.3g	% 23g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 0.7g	g per day for Men 19-50 years
Fiber	26.3% 10g	139% 53g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Blackberries	Recommended Dietary Allowance
Vitamin A	10% 90μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	40.4% 6.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	55% 2.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	12.5% 50μg	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	87.8% 79mg	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	55.3% 8.3mg	78% 11.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	165% 198μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Blackberries	Recommended Dietary Allowance
Calcium	34% 340mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	124% 1.12mg	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	166% 13.3mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	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	28.6% 200mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	61% 2070mg	47.6% 1620mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	147% 2210mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	24.7% 915g	24% 882g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Blackberries per 1 kg

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

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

• 1 kilogram of Stewed Canned Tomatoes has 2.3 times more Vitamin B1 and 1.3 times more Vitamin B2 than Blackberries.
• While 1 kg of Raw Blackberries contains 2.4 times more Vitamin B5, 1.8 times more Vitamin B6, 5 times more Vitamin B9, 2.7 times more Vitamin C, 1.4 times more Vitamin E and 8.3 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Blackberries provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 1 kilogram of Blackberries have insufficient amounts of Vitamin B1
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Blackberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Stewed Canned Tomatoes vs Blackberries:

• 1 kilogram of Stewed Canned Tomatoes has 2.1 times more Iron, 1.3 times more Potassium and 221 times more Sodium than Blackberries.
• While 1 kg of Raw Blackberries contains 1.5 times more Copper, 1.7 times more Magnesium, 10.9 times more Manganese and 3.1 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Blackberries contain similar levels of Calcium, Phosphorus and Water per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Blackberries lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Blackberries contains 31.3 times more Omega 3, 1.6 times more Carbohydrate, 1.4 times more Sugars, 1.3 times more Fructose, 5.3 times more Fiber and 1.5 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Omega 3 and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Blackberries provide inadequate amounts of Energy and Omega 6 in one kilogram.