Comparing Nutrients in 7 ounces Black Currants VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Black Currants	8%	5%	87%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Black Currants	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	4.3% 125kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	9.45% 12.3g	130g per day for Men 19-50 years
Sugars	NA	9.63% 7g	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	5.15% 3.73g	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	% 3.23g	g per day for Men 19-50 years
Sucrose	NA	% 0.04g	g per day for Men 19-50 years
Fiber	NA	5.22% 2g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Black Currants	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	2.6% 0.034mg	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	NA	2.5% 9.92μg	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	399% 359mg	17.4% 15.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.2% 2mg	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Currants	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	11% 109mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	24.7% 0.22mg	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	38.2% 3.06mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	5.1% 0.12mg	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	16.7% 117mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	18.8% 639mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	NA	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	29.2% 439mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.9% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Currants VS Stewed Canned Tomatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Black Currants versus 7 oz of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Black Currants vs Stewed Canned Tomatoes:

• 7 ounces of Black Currants have 1.4 times more Vitamin B2, 3.5 times more Vitamin B5, 3.9 times more Vitamin B6, 22.9 times more Vitamin C and 1.2 times more Vitamin E than Stewed Canned Tomatoes.
• While 7 oz of Stewed Canned Ripe Red Tomatoes contain 2.4 times more Vitamin B3 than Raw European Black Currants.
• Both Black Currants and Stewed Canned Tomatoes provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Black Currants have insufficient amounts of Vitamin B3
• 7 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6
• Both Raw European Black Currants as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Black Currants vs Stewed Canned Tomatoes:

• 7 ounces of Black Currants have 1.6 times more Calcium, 2 times more Magnesium, 4.3 times more Manganese, 3 times more Phosphorus, 1.6 times more Potassium and 1.6 times more Zinc than Stewed Canned Tomatoes.
• While 7 oz of Stewed Canned Ripe Red Tomatoes contain 1.3 times more Copper and 110.5 times more Sodium than Raw European Black Currants.
• Both Black Currants and Stewed Canned Tomatoes contain similar levels of Iron and Water per seven ounces.
• 7 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Black Currants have 2.4 times more Energy, 24 times more Omega 3, 2.5 times more Carbohydrate and 1.5 times more Protein than Stewed Canned Tomatoes.
• 7 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw European Black Currants as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 6 in seven ounces.