Comparing Nutrients in 100 grams Tomato Juice with Salt VS Black Currants

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Black Currants	8%	5%	87%

Macro Nutrients

	Tomato Juice with Salt	Black Currants	Recommended Dietary Allowance
Energy	0.59% 17kcal	2.17% 63kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.059% 0.019g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.022g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.7% 3.53g	12% 15.4g	130g per day for Men 19-50 years
Sugars	3.56% 2.58g	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	1.83% 1.33g	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	1.05% 0.4g	NA	38g per day for Men 19-50 years
Protein	1.5% 0.85g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Black Currants	Recommended Dietary Allowance
Vitamin A	2.56% 23μg	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.2% 0.67mg	1.88% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.96% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.4% 0.07mg	5.08% 0.066mg	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	5% 20μg	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	78% 70mg	201% 181mg	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	2.13% 0.32mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Black Currants	Recommended Dietary Allowance
Calcium	1% 10mg	5.5% 55mg	1000mg per day for Men 19-50 years
Copper	4.67% 0.042mg	9.56% 0.086mg	0.9mg per day for Men 19-50 years
Fluoride	0.17% 6.9μg	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	4.88% 0.39mg	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	5.7% 24mg	420mg per day for Men 19-50 years
Manganese	2.96% 0.068mg	11% 0.26mg	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	2.7% 19mg	8.43% 59mg	700mg per day for Men 19-50 years
Potassium	6.4% 217mg	9.47% 322mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	NA	55μg per day for Men 19-50 years
Sodium	17% 253mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	2.55% 94g	2.2% 82g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Juice with Salt VS Black Currants per 100 g

Compare the macro and micronutrient content in 100 g of Tomato Juice with Salt versus 100 g of Black Currants to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Tomato Juice with Salt vs Black Currants:

• 100 grams of Tomato Juice with Salt have 1.9 times more Vitamin A, 2 times more Vitamin B1, 1.6 times more Vitamin B2 and 2.2 times more Vitamin B3 than Black Currants.
• While 100 g of Raw European Black Currants contain 2.6 times more Vitamin C and 3.1 times more Vitamin E than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Black Currants provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Black Currants have insufficient amounts of Vitamin A and Vitamin B3
• Both Canned Tomato Juice with Salt as well as Raw European Black Currants have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Tomato Juice with Salt vs Black Currants:

• 100 grams of Tomato Juice with Salt have 126.5 times more Sodium than Black Currants.
• While 100 g of Raw European Black Currants contain 5.5 times more Calcium, 2 times more Copper, 3.9 times more Iron, 2.2 times more Magnesium, 3.8 times more Manganese, 3.1 times more Phosphorus, 1.5 times more Potassium and 2.5 times more Zinc than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Black Currants contain similar levels of Water per 100 grams.
• 100 grams of Tomato Juice with Salt lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw European Black Currants contain 3.7 times more Energy, 14.4 times more Omega 3, 4.4 times more Carbohydrate and 1.6 times more Protein than Canned Tomato Juice with Salt.
• 100 grams of Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3 and Protein
• Both Canned Tomato Juice with Salt as well as Raw European Black Currants provide inadequate amounts of Omega 6 in 100 grams.