Comparing Nutrients in 1 pound Black Currants VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Black Currants	8%	5%	87%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Black Currants	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	9.85% 286kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	20.4% 0.33g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.49g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.7% 69.8g	12% 15.7g	130g per day for Men 19-50 years
Sugars	NA	16% 11.6g	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	8.2% 5.94g	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	% 5.62g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	22.7% 8.6g	38g per day for Men 19-50 years
Protein	11.3% 6.35g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Black Currants	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.5% 1.36mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	38.7% 0.5mg	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	NA	9.07% 36.3μg	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	912% 821mg	63.5% 57mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	30.2% 4.54mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Currants	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	25% 249mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	26.2% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	87.3% 7mg	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	13.4% 0.31mg	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	38.2% 268mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	43% 1461mg	25.5% 866mg	3400mg per day for Men 19-50 years
Selenium	NA	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	34.8% 522mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	10% 372g	11.6% 430g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Black Currants vs Tomatoes in Juice with Salt:

• Raw European Black Currants have 3.4 times more Vitamin B5, 14.4 times more Vitamin C and 1.7 times more Vitamin E than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.7 times more Vitamin A, 11.5 times more Vitamin B1, 2.4 times more Vitamin B3 and 1.7 times more Vitamin B6 than Raw European Black Currants.
• Both Raw European Black Currants and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B2 per 1 lb.
• Both Raw European Black Currants as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Black Currants vs Tomatoes in Juice with Salt:

• Raw European Black Currants have 1.7 times more Calcium, 1.7 times more Copper, 2.7 times more Iron, 2.4 times more Magnesium, 3.8 times more Manganese, 3.5 times more Phosphorus, 1.7 times more Potassium and 2.3 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 57.5 times more Sodium than Raw European Black Currants.
• Both Raw European Black Currants and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw European Black Currants have 3.9 times more Energy, 18 times more Omega 3, 4.4 times more Carbohydrate and 1.8 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Raw European Black Currants as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.