Comparing Nutrients in 1 pound Tomatoes in Juice with Salt VS Sweetened Dried Blueberries

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Sweetened Dried Blueberries	3%	6%	91%

Macro Nutrients

	Tomatoes in Juice with Salt	Sweetened Dried Blueberries	Recommended Dietary Allowance
Energy	2.5% 72.6kcal	49.6% 1438kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	11.7% 11.3g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	2.83% 0.91g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	46.2% 0.74g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	30.3% 5.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.7g	279% 363g	130g per day for Men 19-50 years
Sugars	16% 11.6g	422% 306g	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	8.2% 5.94g	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	% 5.62g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	22.7% 8.6g	89.5% 34g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	20.2% 11.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Sweetened Dried Blueberries	Recommended Dietary Allowance
Vitamin A	10% 91μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	217% 2.6mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	44.3% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.23mg	32.7% 5.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	53% 0.69mg	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	9.07% 36.3μg	13.6% 54.4μg	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	63.5% 57mg	120% 108mg	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	18% 2.68mg	71% 10.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	225% 269μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Sweetened Dried Blueberries	Recommended Dietary Allowance
Calcium	15% 150mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	80.6% 0.73mg	0.9mg per day for Men 19-50 years
Fluoride	0.58% 23μg	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	32.3% 2.6mg	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	NA	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	11% 77mg	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	25.5% 866mg	28.5% 971mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	34.8% 522mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	11.6% 430g	1.8% 67g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Sweetened Dried Blueberries per 1 lb

Compare the macro and micronutrient content in 1 lb of Tomatoes in Juice with Salt versus 1 lb of Sweetened Dried Blueberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Tomatoes in Juice with Salt vs Sweetened Dried Blueberries:

• 1 pound of Tomatoes in Juice with Salt has 2.9 times more Vitamin A and 6.3 times more Vitamin B1 than Sweetened Dried Blueberries.
• While 1 lb of Sweetened Dried Blueberries contains 2.3 times more Vitamin B2, 1.6 times more Vitamin B3, 1.4 times more Vitamin B6, 1.5 times more Vitamin B9, 1.9 times more Vitamin C, 4 times more Vitamin E and 22.8 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 1 pound of Sweetened Dried Blueberries have insufficient amounts of Vitamin A
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Sweetened Dried Blueberries have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tomatoes in Juice with Salt vs Sweetened Dried Blueberries:

• 1 pound of Tomatoes in Juice with Salt has 1.7 times more Calcium, 38.3 times more Sodium and 6.4 times more Water than Sweetened Dried Blueberries.
• While 1 lb of Sweetened Dried Blueberries contains 3.1 times more Copper, 1.6 times more Iron, 1.8 times more Magnesium, 2.1 times more Phosphorus and 4.1 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Sweetened Dried Blueberries contain similar levels of Potassium per one pound.
• 1 pound of Tomatoes in Juice with Salt lack sufficient amounts of Zinc
• 1 pound of Sweetened Dried Blueberries lack sufficient amounts of Calcium
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Sweetened Dried Blueberries lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Sweetened Dried Blueberries contains 19.8 times more Energy, 10 times more Fat, 40.8 times more Omega 3, 11.7 times more Omega 6, 23.1 times more Carbohydrate, 26.5 times more Sugars, 3.9 times more Fiber and 3.2 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 1 pound of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein