Comparing Nutrients in 500 calories Canned Blackberry Juice VS Stewed Canned Tomatoes

Weight per 500 calories

• Canned Blackberry Juice: 1316g
• Stewed Canned Tomatoes: 1923g

Canned Blackberry Juice has 1.5 times more energy per 100g than Stewed Canned Tomatoes. It has low energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 500 calories - Canned Blackberry Juice or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Canned Blackberry Juice	3%	14%	83%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Canned Blackberry Juice	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.14% 7.9g	3.77% 3.65g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	95% 1.5g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	17.7% 3g	8.37% 1.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	92% 119g	130g per day for Men 19-50 years
Sugars	140% 101g	93% 67.7g	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	50% 36g	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	% 31.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.38g	g per day for Men 19-50 years
Fiber	3.46% 1.3g	50.6% 19.2g	38g per day for Men 19-50 years
Protein	7.05% 3.95g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Canned Blackberry Juice	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	8.77% 79μg	19.2% 173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	73.7% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.2% 0.24mg	51.8% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.7% 5.87mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.3% 0.28mg	25% 0.33mg	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	33% 132μg	24% 96μg	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	165% 149mg	169% 152mg	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	79% 12mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	38.5% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Blackberry Juice	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	15.8% 158mg	65.4% 654mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	239% 2.15mg	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	79% 6.3mg	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	65.8% 276mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	NA	49.3% 1.13mg	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	22.6% 158mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	52.2% 1776mg	117% 3981mg	3400mg per day for Men 19-50 years
Selenium	7.18% 3.95μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	0.88% 13mg	283% 4250mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	32.3% 1196g	47.6% 1760g	3700g per day for Men 19-50 years

Canned Blackberry Juice VS Stewed Canned Tomatoes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Blackberry Juice or Stewed Canned Tomatoes?

Lets compare vitamin content per 500 calories of Canned Blackberry Juice vs Stewed Canned Tomatoes:

• 500 calories of Canned Blackberry Juice have 1.4 times more Vitamin B9 and 4.3 times more Vitamin K than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 2.2 times more Vitamin A, 5.6 times more Vitamin B1, 2.8 times more Vitamin B2, 2.3 times more Vitamin B3 and 1.3 times more Vitamin E than Canned Blackberry Juice.
• Both Canned Blackberry Juice and Stewed Canned Tomatoes provide similar amounts of Vitamin B6 and Vitamin C per 500 calories.
• 500 calories of Canned Blackberry Juice have insufficient amounts of Vitamin A
• Both Canned Blackberry Juice as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Blackberry Juice vs Stewed Canned Tomatoes:

• 500 calories of Canned Blackberry Juice have 1.7 times more Zinc than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 4.1 times more Calcium, 1.4 times more Copper, 4 times more Iron, 2.4 times more Phosphorus, 2.2 times more Potassium, 2.9 times more Selenium, 323 times more Sodium and 1.5 times more Water than Canned Blackberry Juice.
• Both Canned Blackberry Juice and Stewed Canned Tomatoes contain similar levels of Magnesium per 500 calories.
• 500 calories of Canned Blackberry Juice lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Blackberry Juice have 26.2 times more Omega 3, 2.1 times more Omega 6 and 1.5 times more Sugars than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 14.6 times more Fiber and 4.4 times more Protein than Canned Blackberry Juice.
• Both Canned Blackberry Juice and Stewed Canned Tomatoes offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Canned Blackberry Juice provide inadequate amounts of Fiber and Protein
• 500 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 3 and Omega 6