Comparing Nutrients in 1 pound Blueberries, canned, heavy syrup, solids and liquids VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Blueberries, canned, heavy syrup, solids and liquids	3%	3%	94%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Blueberries, canned, heavy syrup, solids and liquids	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	13.8% 399kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	1.54% 1.5g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	14% 18g	130g per day for Men 19-50 years
Sugars	128% 93g	15.6% 11.3g	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	8.2% 5.94g	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	% 5.35g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	19% 7.26g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	5.26% 2.95g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Blueberries, canned, heavy syrup, solids and liquids	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	27.6% 0.36mg	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	2.27% 9.07μg	14.7% 59μg	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	5.54% 5mg	115% 103mg	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	11.5% 1.72mg	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, canned, heavy syrup, solids and liquids	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	37.8% 0.34mg	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	18.7% 1.5mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	20.7% 0.48mg	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	6.48% 45.4mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	5.34% 181mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	9.4% 348g	11.6% 428g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Blueberries, canned, heavy syrup, solids and liquids vs Cooked Ripe Red Tomatoes:

• Blueberries, canned, heavy syrup, solids and liquids have 2.4 times more Vitamin B2 and 2.3 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 12 times more Vitamin A, 4.7 times more Vitamin B3, 1.4 times more Vitamin B5, 2.2 times more Vitamin B6, 6.5 times more Vitamin B9, 20.7 times more Vitamin C and 1.5 times more Vitamin E than Blueberries, canned, heavy syrup, solids and liquids.
• Both Blueberries, canned, heavy syrup, solids and liquids and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B1 per 1 lb.
• Both Blueberries, canned, heavy syrup, solids and liquids as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Blueberries, canned, heavy syrup, solids and liquids vs Cooked Ripe Red Tomatoes:

• Blueberries, canned, heavy syrup, solids and liquids have 1.9 times more Manganese than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.2 times more Calcium, 1.4 times more Copper, 2.1 times more Iron, 2.3 times more Magnesium, 2.8 times more Phosphorus, 5.5 times more Potassium and 2 times more Zinc than Blueberries, canned, heavy syrup, solids and liquids.
• Both Blueberries, canned, heavy syrup, solids and liquids and Cooked Ripe Red Tomatoes have similar amounts of Water per 1 lb.
• Both Blueberries, canned, heavy syrup, solids and liquids as well as Cooked Ripe Red Tomatoes have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Blueberries, canned, heavy syrup, solids and liquids have 4.9 times more Energy, 29 times more Omega 3, 5.5 times more Carbohydrate, 8.2 times more Sugars and 2.3 times more Fiber than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.5 times more Protein than Blueberries, canned, heavy syrup, solids and liquids.
• Both Blueberries, canned, heavy syrup, solids and liquids as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.