Comparing Nutrients in 1 pound Blueberries VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Blueberries	5%	5%	90%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Blueberries	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	8.9% 259kcal	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	0.4% 0.13g	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	2.35% 0.4g	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	50.6% 65.7g	14% 18g	130g per day for Men 19-50 years
Sugars	62.3% 45g	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	31% 22.5g	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	% 22g	% 5.35g	g per day for Men 19-50 years
Sucrose	% 0.5g	% 0g	g per day for Men 19-50 years
Fiber	28.6% 11g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	6% 3.36g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	27.6% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	4.54% 1.36μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.8% 27.2μg	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	49% 44mg	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	17.2% 2.6mg	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73% 87.5μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	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	16% 1.27mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	66.3% 1.52mg	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	7.78% 54.4mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	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	0.3% 4.54mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	6.6% 0.73mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	10.3% 382g	11.6% 428g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Blueberries vs Cooked Ripe Red Tomatoes:

• Raw Blueberries have 1.9 times more Vitamin B2 and 6.9 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 8 times more Vitamin A, 1.3 times more Vitamin B3, 1.5 times more Vitamin B6, 2.2 times more Vitamin B9 and 2.4 times more Vitamin C than Raw Blueberries.
• Both Raw Blueberries and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B1, Vitamin B5 and Vitamin E per 1 lb.
• Both Raw Blueberries 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 vs Cooked Ripe Red Tomatoes:

• Raw Blueberries have 3.2 times more Manganese than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.8 times more Calcium, 1.3 times more Copper, 2.4 times more Iron, 1.5 times more Magnesium, 2.3 times more Phosphorus and 2.8 times more Potassium than Raw Blueberries.
• Both Raw Blueberries and Cooked Ripe Red Tomatoes have similar amounts of Zinc and Water per 1 lb.
• Both Raw Blueberries as well as Cooked Ripe Red Tomatoes have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Blueberries have 3.2 times more Energy, 29 times more Omega 3, 3.6 times more Carbohydrate, 4 times more Sugars, 3.8 times more Fructose and 3.4 times more Fiber than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.3 times more Protein than Raw Blueberries.
• Both Raw Blueberries as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.