Comparing Nutrients in 1 kilogram Tomatoes in Juice with Salt VS Sweetened Frozen Blueberries

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Sweetened Frozen Blueberries	2%	1%	97%

Macro Nutrients

	Tomatoes in Juice with Salt	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Energy	5.5% 160kcal	29.3% 850kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.7% 34.7g	169% 220g	130g per day for Men 19-50 years
Sugars	35% 25.5g	272% 197g	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% 13g	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	% 12.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	50% 19g	58% 22g	38g per day for Men 19-50 years
Protein	14% 7.9g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	479% 5.75mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.5% 7.12mg	16% 2.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	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	20% 80μg	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	140% 126mg	11% 10mg	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	39.3% 5.9mg	34.7% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	148% 177μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Calcium	33% 330mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	43.3% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	1.28% 51μg	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	71.3% 5.7mg	48.8% 3.9mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	114% 2.62mg	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	24.3% 170mg	10% 70mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	17.6% 600mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	76.7% 1150mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	25.6% 948g	21% 774g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Sweetened Frozen Blueberries per 1 kg

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

Lets compare vitamin content per 1 kilogram of Tomatoes in Juice with Salt vs Sweetened Frozen Blueberries:

• 1 kilogram of Tomatoes in Juice with Salt has 10 times more Vitamin A, 28.8 times more Vitamin B1, 2.8 times more Vitamin B3, 1.9 times more Vitamin B6 and 12.6 times more Vitamin C than Sweetened Frozen Blueberries.
• While 1 kg of Sweetened Frozen Blueberries contains 6.8 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Sweetened Frozen Blueberries provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin E per one kilogram.
• 1 kilogram of Sweetened Frozen Blueberries have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin C
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Sweetened Frozen Blueberries have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomatoes in Juice with Salt vs Sweetened Frozen Blueberries:

• 1 kilogram of Tomatoes in Juice with Salt has 5.5 times more Calcium, 1.3 times more Copper, 1.5 times more Iron, 5 times more Magnesium, 2.4 times more Phosphorus, 3.2 times more Potassium, 115 times more Sodium and 1.2 times more Water than Sweetened Frozen Blueberries.
• While 1 kg of Sweetened Frozen Blueberries contains 3.9 times more Manganese than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 1 kilogram of Sweetened Frozen Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Sweetened Frozen Blueberries lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Sweetened Frozen Blueberries contains 5.3 times more Energy, 6.3 times more Carbohydrate and 7.7 times more Sugars than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Sweetened Frozen Blueberries offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Tomatoes in Juice with Salt provide inadequate amounts of Energy
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Sweetened Frozen Blueberries provide inadequate amounts of Omega 3, Omega 6 and Protein in one kilogram.