Comparing Nutrients in 1 kilogram Blueberries, canned, light syrup, drained VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Blueberries, canned, light syrup, drained	4%	4%	92%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Blueberries, canned, light syrup, drained	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	30.3% 880kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	6.7% 1.14g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	174% 227g	28% 36.2g	130g per day for Men 19-50 years
Sugars	241% 175g	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	116% 84.3g	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	% 86.2g	NA	g per day for Men 19-50 years
Sucrose	% 4.1g	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	NA	38g per day for Men 19-50 years
Protein	18.6% 10.4g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Blueberries, canned, light syrup, drained	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.32mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.2% 0.41mg	29.6% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.7% 0.49mg	79.2% 1.03mg	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	22.5% 90μg	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	5.56% 5mg	69% 62mg	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	92% 14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	166% 199μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, canned, light syrup, drained	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	6% 60mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	100% 0.9mg	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	53.8% 4.3mg	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	191% 4.4mg	57.4% 1.32mg	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	17% 120mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	16% 540mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	267% 4010mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	20.5% 757g	25.5% 942g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries, canned, light syrup, drained VS Canned Tomatoes with Green Chilies per 1 kg

Compare the macro and micronutrient content in 1 kg of Blueberries, canned, light syrup, drained versus 1 kg of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Blueberries, canned, light syrup, drained vs Canned Tomatoes with Green Chilies:

• 1 kilogram of Blueberries, canned, light syrup, drained has 1.4 times more Vitamin B1 and 6.9 times more Vitamin B2 than Canned Tomatoes with Green Chilies.
• While 1 kg of Canned Red Ripe Tomatoes with Green Chilies contains 10 times more Vitamin A, 1.8 times more Vitamin B3, 3.6 times more Vitamin B5, 2.1 times more Vitamin B6, 4.5 times more Vitamin B9 and 12.4 times more Vitamin C than Blueberries, canned, light syrup, drained.
• 1 kilogram of Blueberries, canned, light syrup, drained have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B9 and Vitamin C
• 1 kilogram of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Blueberries, canned, light syrup, drained as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Blueberries, canned, light syrup, drained vs Canned Tomatoes with Green Chilies:

• 1 kilogram of Blueberries, canned, light syrup, drained has 1.7 times more Iron and 3.3 times more Manganese than Canned Tomatoes with Green Chilies.
• While 1 kg of Canned Red Ripe Tomatoes with Green Chilies contains 3.3 times more Calcium, 1.7 times more Copper, 2.8 times more Magnesium, 2 times more Potassium and 133.7 times more Sodium than Blueberries, canned, light syrup, drained.
• Both Blueberries, canned, light syrup, drained and Canned Tomatoes with Green Chilies contain similar levels of Water per one kilogram.
• 1 kilogram of Blueberries, canned, light syrup, drained lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Blueberries, canned, light syrup, drained as well as Canned Red Ripe Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blueberries, canned, light syrup, drained has 5.9 times more Energy, 75 times more Omega 3 and 6.3 times more Carbohydrate than Canned Tomatoes with Green Chilies.
• 1 kilogram of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy and Omega 3
• Both Blueberries, canned, light syrup, drained as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Omega 6 and Protein in one kilogram.