Comparing Nutrients in 1 pound Pie, blueberry, commercially prepared VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Pie, blueberry, commercially prepared	3%	38%	59%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Pie, blueberry, commercially prepared	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	36.3% 1052kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	46.8% 45.4g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	23.8% 7.6g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	67.8% 1.1g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	87.5% 15g	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	122% 158g	14% 18g	130g per day for Men 19-50 years
Sugars	62% 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	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	12% 4.54g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	14.6% 8.16g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Pie, blueberry, commercially prepared	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	22% 200μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.78% 0.045mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.5% 1.36mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	30.6% 122μg	14.7% 59μg	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	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	31.4% 4.7mg	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39.7% 47.6μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, blueberry, commercially prepared	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	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	17% 1.36mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	34.7% 0.8mg	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	15% 104mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	6.67% 227mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	86.8% 1302mg	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	6.44% 238g	11.6% 428g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Pie, blueberry, commercially prepared vs Cooked Ripe Red Tomatoes:

• Pie, blueberry, commercially prepared has 1.8 times more Vitamin A, 1.4 times more Vitamin B2, 2.1 times more Vitamin B9, 1.9 times more Vitamin E and 3.8 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 3.6 times more Vitamin B1, 1.8 times more Vitamin B3, 2.1 times more Vitamin B6 and 8.4 times more Vitamin C than Pie, blueberry, commercially prepared.
• Both Pie, blueberry, commercially prepared and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B5 per 1 lb.
• Both Pie, blueberry, commercially prepared 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 Pie, blueberry, commercially prepared vs Cooked Ripe Red Tomatoes:

• Pie, blueberry, commercially prepared has 1.7 times more Manganese, 2.8 times more Selenium and 26.1 times more Sodium than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.4 times more Calcium, 1.6 times more Copper, 2.3 times more Iron, 1.8 times more Magnesium, 4.4 times more Potassium and 1.8 times more Water than Pie, blueberry, commercially prepared.
• Both Pie, blueberry, commercially prepared and Cooked Ripe Red Tomatoes have similar amounts of Phosphorus and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Pie, blueberry, commercially prepared has 12.9 times more Energy, 90.9 times more Fat, 111.9 times more Saturated Fat, 119.5 times more Omega 3, 78.1 times more Omega 6, 8.7 times more Carbohydrate, 4 times more Sugars, 1.4 times more Fiber and 1.9 times more Protein than Cooked Ripe Red Tomatoes.
• Both Pie, blueberry, commercially prepared as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.