Comparing Nutrients in 7 ounces Tomatoes VS Black Currants

Macros Ratio

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

Macro Nutrients

	Tomatoes	Black Currants	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	1.25% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.94% 7.7g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	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	3.75% 2.7g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6.27% 2.4g	NA	38g per day for Men 19-50 years
Protein	3.1% 1.75g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Black Currants	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	3.72% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	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	30.2% 27mg	399% 359mg	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	7.14% 1.07mg	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Black Currants	Recommended Dietary Allowance
Calcium	2% 20mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	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	6.7% 0.54mg	38.2% 3.06mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	22% 0.51mg	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	6.8% 47.6mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	18.8% 639mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	5.07% 188g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes VS Black Currants per 7 oz

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

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

• 7 ounces of Tomatoes have 3.5 times more Vitamin A, 2 times more Vitamin B3 and 1.2 times more Vitamin B6 than Black Currants.
• While 7 oz of Raw European Black Currants contain 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 Raw Ripe Red Tomatoes.
• 7 ounces of Tomatoes have insufficient amounts of Vitamin B2 and Vitamin B5
• 7 ounces of Black Currants have insufficient amounts of Vitamin A and Vitamin B3
• Both Raw Ripe Red Tomatoes as well as Raw European Black Currants have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Tomatoes vs Black Currants:

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