Comparing Nutrients in 14 ounces Tomatoes VS Blueberries

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Blueberries	5%	5%	90%

Macro Nutrients

	Tomatoes	Blueberries	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	7.8% 226kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	2.05% 0.35g	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	44.2% 57.5g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	54.5% 39.5g	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	7.5% 5.44g	27.2% 19.7g	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	% 4.96g	% 19.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.44g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	25% 9.53g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	5.24% 2.94g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Blueberries	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	10.4% 1.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	9.84% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.2% 1.86μg	3.97% 1.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	5.95% 24μg	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	60.4% 54.4mg	42.8% 38.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14.3% 2.14mg	15% 2.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	64% 76.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Blueberries	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	25% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.13μg	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	13.4% 1.07mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	58% 1.33mg	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	13.6% 95mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	9% 306mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	10% 375g	9.03% 334g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes vs Blueberries:

• Raw Ripe Red Tomatoes have 14 times more Vitamin A, 1.4 times more Vitamin B3, 1.5 times more Vitamin B6, 1.6 times more Vitamin B7, 2.5 times more Vitamin B9 and 1.4 times more Vitamin C than Raw Blueberries.
• While Raw Blueberries contain 2.2 times more Vitamin B2, 1.4 times more Vitamin B5 and 2.4 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Blueberries have similar amounts of Vitamin B1 and Vitamin E per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Blueberries have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomatoes vs Blueberries:

• Raw Ripe Red Tomatoes have 1.7 times more Calcium, 1.8 times more Magnesium, 2 times more Phosphorus and 3.1 times more Potassium than Raw Blueberries.
• While Raw Blueberries contain 2.9 times more Manganese than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Blueberries have similar amounts of Copper, Iron, Zinc and Water per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Blueberries have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Blueberries contain 3.2 times more Energy, 19.3 times more Omega 3, 3.7 times more Carbohydrate, 3.8 times more Sugars, 3.6 times more Fructose and 2 times more Fiber than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Blueberries have similar amounts of Protein per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Blueberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.