Comparing Nutrients in 1 kilogram Frozen Blueberries VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Blueberries	3%	10%	87%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Frozen Blueberries	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	17.6% 510kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.66% 0.53g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	70% 1.12g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	9.82% 1.67g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	31% 40g	130g per day for Men 19-50 years
Sugars	117% 84.5g	34.3% 25g	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	18% 13g	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	% 12g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	71% 27g	18.4% 7g	38g per day for Men 19-50 years
Protein	7.5% 4.2g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Blueberries	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	60.8% 0.79mg	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	17.5% 70μg	32.5% 130μg	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	27.8% 25mg	253% 228mg	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	32% 4.8mg	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	137% 164μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blueberries	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	8% 80mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	36.7% 0.33mg	83.3% 0.75mg	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	22.5% 1.8mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	45.7% 1.05mg	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	15.7% 110mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	16% 540mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	23.4% 866g	25.5% 943g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frozen Blueberries vs Cooked Ripe Red Tomatoes:

• Frozen Blueberries have 1.7 times more Vitamin B2 and 5.9 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 12 times more Vitamin A, 1.3 times more Vitamin B6, 1.9 times more Vitamin B9 and 9.1 times more Vitamin C than Frozen Blueberries.
• Both Frozen Blueberries and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin E per 1 kg.
• Both Frozen Blueberries as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Frozen Blueberries vs Cooked Ripe Red Tomatoes:

• Frozen Blueberries have 1.4 times more Manganese than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.4 times more Calcium, 2.3 times more Copper, 3.8 times more Iron, 1.8 times more Magnesium, 2.5 times more Phosphorus, 4 times more Potassium and 2 times more Zinc than Frozen Blueberries.
• Both Frozen Blueberries and Cooked Ripe Red Tomatoes have similar amounts of Water per 1 kg.
• Both Frozen Blueberries as well as Cooked Ripe Red Tomatoes have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Blueberries have 2.8 times more Energy, 56 times more Omega 3, 3 times more Carbohydrate, 3.4 times more Sugars and 3.9 times more Fiber than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.3 times more Protein than Frozen Blueberries.
• Both Frozen Blueberries as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.