Comparing Nutrients in 1 kilogram Tomato Juice with Salt VS Frozen Blueberries

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Frozen Blueberries	3%	10%	87%

Macro Nutrients

	Tomato Juice with Salt	Frozen Blueberries	Recommended Dietary Allowance
Energy	5.86% 170kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	1.66% 0.53g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	70% 1.12g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	9.82% 1.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35.3g	94% 122g	130g per day for Men 19-50 years
Sugars	35.6% 26g	117% 84.5g	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	18.3% 13.3g	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	% 12.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	10.5% 4g	71% 27g	38g per day for Men 19-50 years
Protein	15% 8.5g	7.5% 4.2g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Frozen Blueberries	Recommended Dietary Allowance
Vitamin A	25.6% 230μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.73mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	45.4% 0.59mg	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	50% 200μg	17.5% 70μg	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	779% 701mg	27.8% 25mg	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	21.3% 3.2mg	32% 4.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	137% 164μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Frozen Blueberries	Recommended Dietary Allowance
Calcium	10% 100mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	36.7% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	1.73% 69μg	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	48.8% 3.9mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	64% 1.47mg	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	27% 190mg	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	64% 2170mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	169% 2530mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	25.5% 942g	23.4% 866g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Juice with Salt VS Frozen Blueberries per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomato Juice with Salt versus 1 kg of Frozen Blueberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tomato Juice with Salt vs Frozen Blueberries:

• 1 kilogram of Tomato Juice with Salt has 11.5 times more Vitamin A, 3.1 times more Vitamin B1, 2.1 times more Vitamin B2, 1.3 times more Vitamin B3, 2.9 times more Vitamin B9 and 28 times more Vitamin C than Frozen Blueberries.
• While 1 kg of Frozen Blueberries contains 1.5 times more Vitamin E and 7.1 times more Vitamin K than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Frozen Blueberries provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Tomato Juice with Salt have insufficient amounts of Vitamin K
• 1 kilogram of Frozen Blueberries have insufficient amounts of Vitamin A and Vitamin B9
• Both Canned Tomato Juice with Salt as well as Frozen Blueberries have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Juice with Salt vs Frozen Blueberries:

• 1 kilogram of Tomato Juice with Salt has 1.3 times more Copper, 2.2 times more Iron, 2.2 times more Magnesium, 1.7 times more Phosphorus, 4 times more Potassium and 253 times more Sodium than Frozen Blueberries.
• While 1 kg of Frozen Blueberries contains 2.2 times more Manganese than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Frozen Blueberries contain similar levels of Water per one kilogram.
• 1 kilogram of Frozen Blueberries lack sufficient amounts of Magnesium, Phosphorus and Potassium
• Both Canned Tomato Juice with Salt as well as Frozen Blueberries lack sufficient amounts of Calcium, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Frozen Blueberries contains 22.4 times more Omega 3, 3.4 times more Carbohydrate, 3.3 times more Sugars and 6.8 times more Fiber than Canned Tomato Juice with Salt.
• 1 kilogram of Tomato Juice with Salt provide inadequate amounts of Omega 3 and Fiber
• Both Canned Tomato Juice with Salt as well as Frozen Blueberries provide inadequate amounts of Energy, Omega 6 and Protein in one kilogram.