Comparing Nutrients in 7 ounces Black Currants VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Black Currants	8%	5%	87%
Tomatoes	17%	9%	74%

Macro Nutrients

	Black Currants	Tomatoes	Recommended Dietary Allowance
Energy	4.3% 125kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.17% 0.056g	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	0.93% 0.16g	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	5.94% 7.7g	130g per day for Men 19-50 years
Sugars	NA	7.2% 5.2g	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	3.75% 2.7g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	6.27% 2.4g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	3.1% 1.75g	56g per day for Men 19-50 years

Vitamins

	Black Currants	Tomatoes	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	9.26% 83.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	7.37% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	3.53% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	3.1% 0.93μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	7.44% 29.8μg	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	30.2% 27mg	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	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13% 15.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Currants	Tomatoes	Recommended Dietary Allowance
Calcium	11% 109mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.56μg	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	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	9.84% 0.23mg	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	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	18.8% 639mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.66% 9.92mg	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	5.07% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Currants VS Tomatoes per 7 oz

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

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

• 7 ounces of Black Currants have 1.4 times more Vitamin B1, 2.6 times more Vitamin B2, 4.5 times more Vitamin B5, 13.2 times more Vitamin C and 1.9 times more Vitamin E than Tomatoes.
• While 7 oz of Raw Ripe Red Tomatoes contain 3.5 times more Vitamin A and 2 times more Vitamin B3 than Raw European Black Currants.
• Both Black Currants and Tomatoes provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Black Currants have insufficient amounts of Vitamin A and Vitamin B3
• 7 ounces of Tomatoes have insufficient amounts of Vitamin B2 and Vitamin B5
• Both Raw European Black Currants as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Black Currants vs Tomatoes:

• 7 ounces of Black Currants have 5.5 times more Calcium, 1.5 times more Copper, 5.7 times more Iron, 2.2 times more Magnesium, 2.2 times more Manganese, 2.5 times more Phosphorus, 1.4 times more Potassium and 1.6 times more Zinc than Tomatoes.
• Both Black Currants and Tomatoes contain similar levels of Water per seven ounces.
• 7 ounces of Tomatoes lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Black Currants have 3.5 times more Energy, 24 times more Omega 3, 4 times more Carbohydrate and 1.6 times more Protein than Tomatoes.
• 7 ounces of Tomatoes provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw European Black Currants as well as Raw Ripe Red Tomatoes provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Black Currants VS Tomatoes

What are the health benefits of Black Currants compared to Tomatoes?

Black currants are rich in vitamin C, vitamin K, and antioxidants, which can help boost the immune system, improve skin health, and reduce inflammation. They also contain anthocyanins, which have been linked to improved heart health and brain function. Tomatoes, on the other hand, are a good source of lycopene, which has been shown to have antioxidant properties and may help reduce the risk of certain types of cancer. Both black currants and tomatoes are nutritious options, but black currants offer a unique set of health benefits due to their specific nutrient profile.

Can I lose weight easier by eating more Black Currants or Tomatoes?

Both black currants and tomatoes can be beneficial for weight loss due to their low calorie content and high fiber content. However, black currants are lower in calories and higher in fiber compared to tomatoes, making them a slightly better choice for weight loss. Additionally, black currants are rich in antioxidants and vitamins that can support overall health and well-being. Incorporating a variety of fruits and vegetables, including black currants and tomatoes, into a balanced diet can help support weight loss efforts.

Should I eat more Black Currants or more Tomatoes to gain more muscles while training consistently?

Both black currants and tomatoes are nutritious foods that can support muscle growth when consumed as part of a balanced diet. However, black currants are particularly high in vitamin C, which is important for collagen synthesis and muscle repair. Additionally, black currants are rich in antioxidants that can help reduce inflammation and support overall muscle health. Therefore, incorporating more black currants into your diet may be beneficial for muscle growth while training consistently.

What is the environmental impact of producing Black Currants compared to Tomatoes?

Black currants have a lower environmental impact compared to tomatoes. Black currants require less water, fertilizer, and pesticides to grow, making them a more sustainable option. Additionally, black currants have a smaller carbon footprint as they typically require less energy to produce and transport compared to tomatoes.