Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Blackberries

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Blackberries	11%	9%	80%

Macro Nutrients

	Stewed Canned Tomatoes	Blackberries	Recommended Dietary Allowance
Energy	1.27% 37kcal	2.1% 61kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	8.33% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	1.55% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.75% 8.77g	10.5% 13.6g	130g per day for Men 19-50 years
Sugars	6.9% 5g	9.54% 6.9g	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	3.68% 2.66g	4.7% 3.4g	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	% 2.3g	% 3.27g	g per day for Men 19-50 years
Sucrose	% 0.028g	% 0.099g	g per day for Men 19-50 years
Fiber	3.73% 1.4g	19.8% 7.5g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	3.5% 1.97g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Blackberries	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	2.83% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	5.72% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	7.82% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	3.27% 0.043mg	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	1.77% 7.1μg	8.86% 35.4μg	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	12.4% 11mg	33% 29.8mg	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	7.84% 1.18mg	11% 1.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	23.4% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Blackberries	Recommended Dietary Allowance
Calcium	4.8% 48mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	26% 0.23mg	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	23.6% 1.9mg	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	40% 0.92mg	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	4.05% 28.3mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	6.75% 230mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	6.83% 0.75mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.38% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Blackberries per 5 oz

Compare the macro and micronutrient content in 5 oz of Stewed Canned Tomatoes versus 5 oz of Blackberries to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Stewed Canned Tomatoes have 2.3 times more Vitamin B1 and 1.3 times more Vitamin B2 than Blackberries.
• While 5 oz of Raw Blackberries contain 2.4 times more Vitamin B5, 1.8 times more Vitamin B6, 5 times more Vitamin B9, 2.7 times more Vitamin C, 1.4 times more Vitamin E and 8.3 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Blackberries provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 5 ounces of Blackberries have insufficient amounts of Vitamin B1
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Blackberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Blackberries:

• 5 ounces of Stewed Canned Tomatoes have 2.1 times more Iron, 1.3 times more Potassium and 221 times more Sodium than Blackberries.
• While 5 oz of Raw Blackberries contain 1.5 times more Copper, 1.7 times more Magnesium, 10.9 times more Manganese and 3.1 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Blackberries contain similar levels of Calcium, Phosphorus and Water per five ounces.
• 5 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Blackberries lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Blackberries contain 31.3 times more Omega 3, 1.6 times more Carbohydrate, 1.4 times more Sugars, 1.3 times more Fructose, 5.3 times more Fiber and 1.5 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Omega 3 and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Blackberries provide inadequate amounts of Energy and Omega 6 in five ounces.