Comparing Nutrients in 100 grams 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	2.17% 63kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	0.44% 0.074g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	NA	4.86% 3.52g	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	2.6% 1.88g	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	% 1.63g	g per day for Men 19-50 years
Sucrose	NA	% 0.02g	g per day for Men 19-50 years
Fiber	NA	2.63% 1g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	1.63% 0.91g	56g per day for Men 19-50 years

Vitamins

	Black Currants	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	1% 9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	3.83% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	2.7% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.88% 0.3mg	4.46% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.96% 0.4mg	2.3% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.08% 0.066mg	1.3% 0.017mg	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	1.25% 5μg	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	201% 181mg	8.78% 7.9mg	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	6.67% 1mg	5.53% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Currants	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	5.5% 55mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	9.56% 0.086mg	12.4% 0.11mg	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	19.3% 1.54mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	5.7% 24mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	2.57% 0.059mg	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	8.43% 59mg	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	9.47% 322mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	NA	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	14.7% 221mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.2% 82g	2.47% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Currants VS Stewed Canned Tomatoes per 100 g

Compare the macro and micronutrient content in 100 g of Black Currants versus 100 g of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Black Currants vs Stewed Canned Tomatoes:

• 100 grams 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 100 g 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 100 grams.
• 100 grams of Black Currants have insufficient amounts of Vitamin B3
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Black Currants vs Stewed Canned Tomatoes:

• 100 grams 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 100 g 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 100 grams.
• 100 grams of Stewed Canned Tomatoes lack sufficient amounts of Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams 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.
• 100 grams 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 100 grams.