Comparing Nutrients in 5 ounces Tomatoes in Juice with Salt VS Black Currants

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Black Currants	8%	5%	87%

Macro Nutrients

	Tomatoes in Juice with Salt	Black Currants	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	6.38% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.8% 4.9g	16.8% 22g	130g per day for Men 19-50 years
Sugars	5% 3.6g	NA	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	2.56% 1.86g	NA	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	% 1.76g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.1% 2.7g	NA	38g per day for Men 19-50 years
Protein	2% 1.1g	3.54% 2g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Black Currants	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	2.66% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.17mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	7.2% 0.094mg	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	2.83% 11.3μg	NA	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	20% 18mg	285% 257mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.58% 0.84mg	9.45% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Black Currants	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	13.5% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	0.18% 7.23μg	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	10% 0.81mg	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	15.8% 0.36mg	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	3.44% 24mg	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	7.96% 271mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	11% 163mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	3.63% 134g	3.14% 116g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Black Currants per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomatoes in Juice with Salt versus 5 oz of Black Currants to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomatoes in Juice with Salt vs Black Currants:

• 5 ounces of Tomatoes in Juice with Salt have 1.7 times more Vitamin A, 11.5 times more Vitamin B1, 2.4 times more Vitamin B3 and 1.7 times more Vitamin B6 than Black Currants.
• While 5 oz of Raw European Black Currants contain 3.4 times more Vitamin B5, 14.4 times more Vitamin C and 1.7 times more Vitamin E than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Black Currants provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Black Currants have insufficient amounts of Vitamin A and Vitamin B3
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw European Black Currants have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Tomatoes in Juice with Salt vs Black Currants:

• 5 ounces of Tomatoes in Juice with Salt have 57.5 times more Sodium than Black Currants.
• While 5 oz of Raw European Black Currants contain 1.7 times more Calcium, 1.7 times more Copper, 2.7 times more Iron, 2.4 times more Magnesium, 3.8 times more Manganese, 3.5 times more Phosphorus, 1.7 times more Potassium and 2.3 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Black Currants contain similar levels of Water per five ounces.
• 5 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw European Black Currants contain 3.9 times more Energy, 18 times more Omega 3, 4.4 times more Carbohydrate and 1.8 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 5 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3 and Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw European Black Currants provide inadequate amounts of Omega 6 in five ounces.