Comparing Nutrients in 1 pound Blackberries VS Tomato Paste

Macros Ratio

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

Macro Nutrients

	Blackberries	Tomato Paste	Recommended Dietary Allowance
Energy	6.73% 195kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	26.6% 0.43g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	4.96% 0.84g	4.06% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.5% 43.6g	66% 85.8g	130g per day for Men 19-50 years
Sugars	30.5% 22g	76.2% 55.2g	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	15% 11g	36.6% 26.5g	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	% 10.5g	% 26g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 1.36g	g per day for Men 19-50 years
Fiber	63.3% 24g	49% 18.6g	38g per day for Men 19-50 years
Protein	11.3% 6.3g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Blackberries	Tomato Paste	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	38.3% 345μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.07% 0.12mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	87.2% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	75.4% 0.98mg	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	28.3% 113μg	13.6% 54.4μg	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	106% 95mg	110% 99mg	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	130% 19.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	75% 90μg	43% 51.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries	Tomato Paste	Recommended Dietary Allowance
Calcium	13% 132mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	184% 1.66mg	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	35% 2.8mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	127% 2.93mg	59.6% 1.37mg	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	14.3% 100mg	53.8% 376mg	700mg per day for Men 19-50 years
Potassium	21.6% 735mg	135% 4599mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	11% 400g	9% 333g	3700g per day for Men 19-50 years

Nutrient Comparison: Blackberries VS Tomato Paste per 1 lb

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

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

• 1 pound of Blackberries has 1.9 times more Vitamin B5, 2.1 times more Vitamin B9 and 1.7 times more Vitamin K than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 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 Raw Blackberries.
• Both Blackberries and Tomato Paste provide similar amounts of Vitamin C per one pound.
• 1 pound of Blackberries have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Blackberries as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Blackberries vs Tomato Paste:

• 1 pound of Blackberries has 2.1 times more Manganese than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 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 Raw Blackberries.
• Both Blackberries and Tomato Paste contain similar levels of Calcium and Zinc per one pound.
• 1 pound of Blackberries lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Blackberries has 13.4 times more Omega 3 and 1.3 times more Fiber than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 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 Raw Blackberries.
• 1 pound of Blackberries provide inadequate amounts of Energy
• 1 pound of Tomato Paste provide inadequate amounts of Omega 3
• Both Raw Blackberries as well as Canned Tomato Paste provide inadequate amounts of Omega 6 in one pound.