Comparing Nutrients in 1 pound Pie, blueberry, commercially prepared VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Pie, blueberry, commercially prepared	3%	38%	59%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Pie, blueberry, commercially prepared	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	36.3% 1052kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	46.8% 45.4g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	23.8% 7.6g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	67.8% 1.1g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	87.5% 15g	1.97% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	122% 158g	21.6% 28g	130g per day for Men 19-50 years
Sugars	62% 45g	22% 16g	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	11.8% 8.53g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.091g	g per day for Men 19-50 years
Fiber	12% 4.54g	12% 4.54g	38g per day for Men 19-50 years
Protein	14.6% 8.16g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Pie, blueberry, commercially prepared	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	22% 200μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.78% 0.045mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.5% 1.36mg	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	5.93% 0.077mg	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	30.6% 122μg	5.67% 22.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.9% 0.045μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.6% 12.2mg	40% 36mg	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	31.4% 4.7mg	25% 3.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39.7% 47.6μg	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, blueberry, commercially prepared	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	56.4% 0.51mg	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	17% 1.36mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	34.7% 0.8mg	11.6% 0.27mg	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	15% 104mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	6.67% 227mg	27.6% 939mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	86.8% 1302mg	67% 1002mg	1500mg per day for Men 19-50 years
Zinc	6.6% 0.73mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	6.44% 238g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, blueberry, commercially prepared VS Stewed Canned Tomatoes per 1 lb

Compare the macro and micronutrient content in 1 lb of Pie, blueberry, commercially prepared versus 1 lb of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Pie, blueberry, commercially prepared vs Stewed Canned Tomatoes:

• 1 pound of Pie, blueberry, commercially prepared has 4.9 times more Vitamin A, 2.2 times more Vitamin B6, 5.4 times more Vitamin B9, 1.3 times more Vitamin E and 4.4 times more Vitamin K than Stewed Canned Tomatoes.
• While 1 lb of Stewed Canned Ripe Red Tomatoes contains 4.6 times more Vitamin B1, 2.4 times more Vitamin B3 and 2.9 times more Vitamin C than Pie, blueberry, commercially prepared.
• Both Pie, blueberry, commercially prepared and Stewed Canned Tomatoes provide similar amounts of Vitamin B2 and Vitamin B5 per one pound.
• 1 pound of Pie, blueberry, commercially prepared have insufficient amounts of Vitamin B1 and Vitamin B3
• 1 pound of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• Both Pie, blueberry, commercially prepared as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Pie, blueberry, commercially prepared vs Stewed Canned Tomatoes:

• 1 pound of Pie, blueberry, commercially prepared has 3 times more Manganese, 2.3 times more Selenium and 1.3 times more Sodium than Stewed Canned Tomatoes.
• While 1 lb of Stewed Canned Ripe Red Tomatoes contains 4.3 times more Calcium, 2.4 times more Copper, 4.4 times more Iron, 2.4 times more Magnesium, 4.1 times more Potassium and 1.7 times more Water than Pie, blueberry, commercially prepared.
• Both Pie, blueberry, commercially prepared and Stewed Canned Tomatoes contain similar levels of Phosphorus per one pound.
• 1 pound of Pie, blueberry, commercially prepared lack sufficient amounts of Calcium, Magnesium and Potassium
• 1 pound of Stewed Canned Tomatoes lack sufficient amounts of Selenium
• Both Pie, blueberry, commercially prepared as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pie, blueberry, commercially prepared has 8.9 times more Energy, 52.6 times more Fat, 64.6 times more Saturated Fat, 79.7 times more Omega 3, 44.3 times more Omega 6, 5.6 times more Carbohydrate, 2.8 times more Sugars and 2 times more Protein than Stewed Canned Tomatoes.
• Both Pie, blueberry, commercially prepared and Stewed Canned Tomatoes offer comparable quantities of Fiber per one pound.
• 1 pound of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein