Comparing Nutrients in 5 ounces Frozen Blackberries VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Blackberries	7%	5%	88%
Tomatoes	17%	9%	74%

Macro Nutrients

	Frozen Blackberries	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	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	0.67% 0.11g	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	4.24% 5.5g	130g per day for Men 19-50 years
Sugars	21% 15g	5.14% 3.73g	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	NA	2.68% 1.94g	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	% 1.77g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	18.7% 7.1g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	3% 1.67g	2.23% 1.25g	56g per day for Men 19-50 years

Vitamins

	Frozen Blackberries	Tomatoes	Recommended Dietary Allowance
Vitamin A	0.94% 8.5μg	6.6% 59.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.43% 0.041mg	4.37% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5% 0.065mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.7% 1.7mg	5.26% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.3% 0.21mg	2.52% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.65% 0.086mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	2.2% 0.66μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12% 48μg	5.3% 21.3μg	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	4.9% 4.4mg	21.6% 19.4mg	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	5.1% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.4% 28μg	9.33% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blackberries	Tomatoes	Recommended Dietary Allowance
Calcium	4.1% 41mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	9.3% 0.084mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.082% 3.26μg	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	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	75.4% 1.73mg	7.03% 0.16mg	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	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	5.84% 198mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	3.22% 0.35mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.15% 117g	3.62% 134g	3700g per day for Men 19-50 years

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

• Frozen Blackberries have 2.4 times more Vitamin B2, 2 times more Vitamin B3, 1.7 times more Vitamin B5, 2.3 times more Vitamin B9, 2.2 times more Vitamin E and 2.5 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 7 times more Vitamin A, 1.3 times more Vitamin B1, 1.3 times more Vitamin B6 and 4.4 times more Vitamin C than Frozen Blackberries.
• Both Frozen Blackberries as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Frozen Blackberries vs Tomatoes:

• Frozen Blackberries have 2.9 times more Calcium, 2 times more Copper, 3 times more Iron, 2 times more Magnesium, 10.7 times more Manganese, 1.3 times more Phosphorus and 1.5 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.7 times more Potassium than Frozen Blackberries.
• Both Frozen Blackberries and Raw Ripe Red Tomatoes have similar amounts of Water per 5 oz.
• Both Frozen Blackberries as well as Raw 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, 27.3 times more Omega 3, 4 times more Carbohydrate, 4.1 times more Sugars, 4.2 times more Fiber and 1.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Frozen Blackberries as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.