Comparing Nutrients in 300 calories Stewed Canned Tomatoes VS Red Currants

Weight per 300 calories

• Stewed Canned Tomatoes: 1154g
• Red Currants: 536g

Raw Red And White Currants have 2.2 times more energy per unit of mass than Stewed Canned Ripe Red Tomatoes, which is low in comparison to other foods. Stewed Canned Tomatoes having very low energy density.

Discover which food has more nutrients per 300 calories - Stewed Canned Tomatoes or Red Currants?

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Red Currants	9%	3%	88%

Macro Nutrients

	Stewed Canned Tomatoes	Red Currants	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.26% 2.2g	1.1% 1.07g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.28% 0.091g	32g per day for Men 19-50 years
Omega 3	2.16% 0.035g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	5.02% 0.85g	1.67% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.4g	57% 74g	130g per day for Men 19-50 years
Sugars	56% 40.6g	54.5% 39.5g	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	30% 21.7g	26% 19g	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	% 19g	% 17.3g	g per day for Men 19-50 years
Sucrose	% 0.23g	% 3.27g	g per day for Men 19-50 years
Fiber	30.4% 11.5g	60.6% 23g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Red Currants	Recommended Dietary Allowance
Vitamin A	11.5% 104μg	1.2% 10.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.2% 0.53mg	18% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.5% 8.24mg	3.35% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.3% 1.3mg	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	29% 0.38mg	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	14.4% 57.7μg	10.7% 43μg	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	101% 91mg	244% 220mg	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	64% 9.58mg	3.57% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.7μg	49% 59μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Red Currants	Recommended Dietary Allowance
Calcium	39.2% 392mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	63.7% 0.57mg	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	192% 15.3mg	67% 5.36mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	16.6% 69.6mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	43.3% 1mg	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	33% 231mg	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	70.2% 2388mg	43.3% 1473mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.92μg	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	170% 2550mg	0.36% 5.36mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	11.2% 1.23mg	11mg per day for Men 19-50 years
Water	28.5% 1056g	12% 450g	3700g per day for Men 19-50 years

Stewed Canned Tomatoes VS Red Currants Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Stewed Canned Tomatoes or Red Currants?

Lets compare vitamin content per 300 calories of Stewed Canned Tomatoes vs Red Currants:

• 300 calories of Stewed Canned Tomatoes have 9.7 times more Vitamin A, 2.5 times more Vitamin B1, 1.5 times more Vitamin B2, 15.4 times more Vitamin B3, 3.8 times more Vitamin B5, 1.3 times more Vitamin B9 and 17.9 times more Vitamin E than Red Currants.
• While 300 kcal of Raw Red And White Currants contain 1.9 times more Vitamin B6, 2.4 times more Vitamin C and 2.1 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• 300 calories of Red Currants have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin E
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Red And White Currants have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Stewed Canned Tomatoes vs Red Currants:

• 300 calories of Stewed Canned Tomatoes have 2.2 times more Calcium, 2.3 times more Copper, 2.9 times more Iron, 2 times more Magnesium, 1.6 times more Potassium, 2.2 times more Selenium, 476 times more Sodium, 1.6 times more Zinc and 2.3 times more Water than Red Currants.
• While 300 kcal of Raw Red And White Currants contain 1.5 times more Manganese than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Red Currants contain similar levels of Phosphorus per 300 calories.
• 300 calories of Red Currants lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Stewed Canned Tomatoes have 1.4 times more Protein than Red Currants.
• While 300 kcal of Raw Red And White Currants contain 5.4 times more Omega 3 and 2 times more Fiber than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Red Currants offer comparable quantities of Energy, Carbohydrate, Sugars and Fructose per 300 calories.
• 300 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 3
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Red And White Currants provide inadequate amounts of Omega 6 in 300 calories.