Comparing Nutrients in 5 ounces Frozen Blackberries VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Blackberries	7%	5%	88%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Frozen Blackberries	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	3.13% 91kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.61g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22.2g	4.37% 5.7g	130g per day for Men 19-50 years
Sugars	21% 15g	4.87% 3.53g	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	2.56% 1.86g	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	% 1.67g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	18.7% 7.1g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	3% 1.67g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Frozen Blackberries	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0.94% 8.5μg	3.78% 34μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.43% 0.041mg	4.25% 0.051mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5% 0.065mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.7% 1.7mg	4.7% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.3% 0.21mg	3.66% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.65% 0.086mg	8.6% 0.11mg	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	12% 48μg	4.6% 18.4μg	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	4.9% 4.4mg	36% 32.3mg	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	11% 1.66mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.4% 28μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blackberries	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	4.1% 41mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	12% 0.11mg	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	14% 1.13mg	12% 0.96mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	75.4% 1.73mg	6.47% 0.15mg	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	6.07% 42.5mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	5.84% 198mg	9.1% 309mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	3.22% 0.35mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	3.15% 117g	3.6% 134g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Frozen Blackberries vs Cooked Ripe Red Tomatoes:

• Frozen Blackberries have 2.1 times more Vitamin B2, 2.3 times more Vitamin B3, 2.6 times more Vitamin B9, 2.1 times more Vitamin E and 7.1 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 4 times more Vitamin A, 1.3 times more Vitamin B6 and 7.4 times more Vitamin C than Frozen Blackberries.
• Both Frozen Blackberries and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B1 and Vitamin B5 per 5 oz.
• Both Frozen Blackberries as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Frozen Blackberries vs Cooked Ripe Red Tomatoes:

• Frozen Blackberries have 2.6 times more Calcium, 1.6 times more Copper, 2.4 times more Magnesium, 11.6 times more Manganese and 1.8 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.6 times more Potassium than Frozen Blackberries.
• Both Frozen Blackberries and Cooked Ripe Red Tomatoes have similar amounts of Iron, Phosphorus and Water per 5 oz.
• Both Frozen Blackberries as well as Cooked Ripe Red Tomatoes have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Frozen Blackberries have 3.6 times more Energy, 41 times more Omega 3, 3.9 times more Carbohydrate, 4.3 times more Sugars, 7.1 times more Fiber and 1.2 times more Protein than Cooked Ripe Red Tomatoes.
• Both Frozen Blackberries as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.