Comparing Nutrients in 1 kilogram Stewed Canned Tomatoes VS Frozen Blueberries

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Frozen Blueberries	3%	10%	87%

Macro Nutrients

	Stewed Canned Tomatoes	Frozen Blueberries	Recommended Dietary Allowance
Energy	8.97% 260kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	1.66% 0.53g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	70% 1.12g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	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	47.6% 62g	94% 122g	130g per day for Men 19-50 years
Sugars	48.6% 35.2g	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	26% 19g	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	% 16.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	71% 27g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	7.5% 4.2g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Frozen Blueberries	Recommended Dietary Allowance
Vitamin A	10% 90μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	12.5% 50μg	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	87.8% 79mg	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	55.3% 8.3mg	32% 4.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	137% 164μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Frozen Blueberries	Recommended Dietary Allowance
Calcium	34% 340mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	124% 1.12mg	36.7% 0.33mg	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	166% 13.3mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	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	28.6% 200mg	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	61% 2070mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	147% 2210mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	24.7% 915g	23.4% 866g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Frozen Blueberries per 1 kg

Compare the macro and micronutrient content in 1 kg of Stewed Canned Tomatoes 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 Stewed Canned Tomatoes vs Frozen Blueberries:

• 1 kilogram of Stewed Canned Tomatoes has 1.4 times more Vitamin B1, 1.4 times more Vitamin B3, 3.2 times more Vitamin C and 1.7 times more Vitamin E than Frozen Blueberries.
• While 1 kg of Frozen Blueberries contains 3.5 times more Vitamin B6 and 6.8 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Frozen Blueberries provide similar amounts of Vitamin B2 and Vitamin B5 per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6
• Both Stewed Canned Ripe Red Tomatoes as well as Frozen Blueberries have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Stewed Canned Tomatoes has 4.3 times more Calcium, 3.4 times more Copper, 7.4 times more Iron, 2.4 times more Magnesium, 1.8 times more Phosphorus, 3.8 times more Potassium and 221 times more Sodium than Frozen Blueberries.
• While 1 kg of Frozen Blueberries contains 2.5 times more Manganese than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Frozen Blueberries contain similar levels of Water per one kilogram.
• 1 kilogram of Frozen Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Stewed Canned Ripe Red Tomatoes as well as Frozen Blueberries lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Frozen Blueberries contains 37.3 times more Omega 3, 2 times more Carbohydrate, 2.4 times more Sugars and 2.7 times more Fiber than Stewed Canned Ripe Red Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Omega 3
• Both Stewed Canned Ripe Red Tomatoes as well as Frozen Blueberries provide inadequate amounts of Energy, Omega 6 and Protein in one kilogram.