Comparing Nutrients in 1 kilogram Frozen Wild Blueberries VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Wild Blueberries	0%	3%	97%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Frozen Wild Blueberries	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	19.7% 570kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	NA	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	NA	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	47.6% 62g	130g per day for Men 19-50 years
Sugars	NA	48.6% 35.2g	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	51% 37g	26% 19g	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	% 33.3g	% 16.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.2g	g per day for Men 19-50 years
Fiber	116% 44g	26.3% 10g	38g per day for Men 19-50 years
Protein	0% 0g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Wild Blueberries	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.4% 0.07mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	13% 0.17mg	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	12.5% 50μg	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	19% 17mg	87.8% 79mg	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	17.3% 2.6mg	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Wild Blueberries	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	17% 170mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	NA	124% 1.12mg	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	72.5% 5.8mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	1248% 28.7mg	25.7% 0.59mg	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	18.6% 130mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	20% 680mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	23% 858g	24.7% 915g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frozen Wild Blueberries vs Stewed Canned Tomatoes:

• Stewed Canned Ripe Red Tomatoes contain 3 times more Vitamin A, 1.5 times more Vitamin B1, 5 times more Vitamin B2, 4.6 times more Vitamin C and 3.2 times more Vitamin E than Frozen Wild Blueberries.
• Both Frozen Wild Blueberries and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin B3 and Vitamin B6 per 1 kg.
• Both Frozen Wild Blueberries as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Frozen Wild Blueberries vs Stewed Canned Tomatoes:

• Frozen Wild Blueberries have 48.6 times more Manganese and 3.9 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 2 times more Calcium, 2.3 times more Iron, 1.7 times more Magnesium, 1.5 times more Phosphorus, 3 times more Potassium and 73.7 times more Sodium than Frozen Wild Blueberries.
• Both Frozen Wild Blueberries and Stewed Canned Ripe Red Tomatoes have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Wild Blueberries have 2.2 times more Energy, 2.2 times more Carbohydrate, 2 times more Fructose and 4.4 times more Fiber than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain more Protein than Frozen Wild Blueberries.
• Both Frozen Wild Blueberries as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.