Comparing Nutrients in 1 pound 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	10% 290kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.95g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	2.13% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.7% 71g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	66.8% 48.4g	16.5% 12g	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	8.57% 6.2g	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	% 5.67g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	59.7% 22.7g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	9.56% 5.35g	7.13% 4g	56g per day for Men 19-50 years

Vitamins

	Frozen Blackberries	Tomatoes	Recommended Dietary Allowance
Vitamin A	3.02% 27.2μg	21% 191μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.2% 5.47mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.68mg	8.07% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.3% 0.28mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.1% 2.13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	38.6% 154μg	17% 68μg	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	15.6% 14mg	69% 62mg	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	35.4% 5.3mg	16.3% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	75% 90μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blackberries	Tomatoes	Recommended Dietary Allowance
Calcium	13% 132mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	60.5% 0.54mg	29.7% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.26% 10.4μg	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	45.4% 3.63mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	22.5% 0.52mg	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	19.4% 136mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	10% 373g	11.6% 429g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.

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

Comparison of macro-nutrients per 1 pound:

• 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 lb.