Comparing Nutrients in 500 calories Red Currants VS Tomatoes

Weight per 500 calories

• Red Currants: 893g
• Tomatoes: 2778g

Red Currants have 3.1 times more energy per 100g than Tomatoes. It has low energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Red Currants or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Red Currants	9%	3%	88%
Tomatoes	17%	9%	74%

Macro Nutrients

	Red Currants	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	19.5% 0.31g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.47g	13% 2.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	83% 108g	130g per day for Men 19-50 years
Sugars	91% 66g	101% 73g	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	43.5% 31.5g	52.5% 38g	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	% 28.8g	% 34.7g	g per day for Men 19-50 years
Sucrose	% 5.45g	% 0g	g per day for Men 19-50 years
Fiber	101% 38.4g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Red Currants	Tomatoes	Recommended Dietary Allowance
Vitamin A	2% 18μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.3% 0.45mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.6% 0.89mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.63mg	171% 2.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	43.4% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	18% 71.4μg	104% 417μg	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	407% 366mg	423% 381mg	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	5.95% 0.89mg	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	82% 98μg	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Currants	Tomatoes	Recommended Dietary Allowance
Calcium	29.5% 295mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	182% 1.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.6% 64μg	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	112% 8.93mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	72.2% 1.66mg	138% 3.17mg	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	56% 393mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	72.2% 2455mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	9.74% 5.36μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.6% 8.93mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	18.7% 2.05mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	20.3% 750g	71% 2626g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Red Currants vs Tomatoes:

• Raw Ripe Red Tomatoes contain 65.3 times more Vitamin A, 2.9 times more Vitamin B1, 18.5 times more Vitamin B3, 4.3 times more Vitamin B5, 3.6 times more Vitamin B6, 5.8 times more Vitamin B9, 16.8 times more Vitamin E and 2.2 times more Vitamin K than Raw Red And White Currants.
• Both Raw Red And White Currants and Raw Ripe Red Tomatoes have similar amounts of Vitamin B2 and Vitamin C per 500 kcal.
• Both Raw Red And White Currants as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Red Currants vs Tomatoes:

• Raw Red And White Currants have more Selenium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.7 times more Copper, 2.6 times more Magnesium, 1.9 times more Manganese, 1.7 times more Phosphorus, 2.7 times more Potassium, 15.6 times more Sodium, 2.3 times more Zinc and 3.5 times more Water than Raw Red And White Currants.
• Both Raw Red And White Currants and Raw Ripe Red Tomatoes have similar amounts of Calcium and Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Red And White Currants have 3.8 times more Omega 3 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3.1 times more Fat, 4.7 times more Omega 6 and 2 times more Protein than Raw Red And White Currants.
• Both Raw Red And White Currants and Raw Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate, Sugars, Fructose and Fiber per 500 kcal.
• Both Raw Red And White Currants as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.