Comparing Nutrients in 1 pound Tomatoes VS Blueberries

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Blueberries	5%	5%	90%

Macro Nutrients

	Tomatoes	Blueberries	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	8.9% 259kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.54% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	2.35% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	50.6% 65.7g	130g per day for Men 19-50 years
Sugars	16.5% 12g	62.3% 45g	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	8.57% 6.2g	31% 22.5g	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	% 5.67g	% 22g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.5g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	28.6% 11g	38g per day for Men 19-50 years
Protein	7.13% 4g	6% 3.36g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Blueberries	Recommended Dietary Allowance
Vitamin A	21% 191μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	11.2% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	4.54% 1.36μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	6.8% 27.2μg	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	69% 62mg	49% 44mg	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	16.3% 2.45mg	17.2% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	73% 87.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Blueberries	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	28.7% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	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	15.3% 1.22mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	6.48% 27.2mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	66.3% 1.52mg	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	15.6% 109mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	6.6% 0.73mg	11mg per day for Men 19-50 years
Water	11.6% 429g	10.3% 382g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 14 times more Vitamin A, 1.4 times more Vitamin B3, 1.5 times more Vitamin B6, 1.6 times more Vitamin B7, 2.5 times more Vitamin B9 and 1.4 times more Vitamin C than Raw Blueberries.
• While Raw Blueberries contain 2.2 times more Vitamin B2, 1.4 times more Vitamin B5 and 2.4 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Blueberries have similar amounts of Vitamin B1 and Vitamin E per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Raw Blueberries have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Blueberries:

• Raw Ripe Red Tomatoes have 1.7 times more Calcium, 1.8 times more Magnesium, 2 times more Phosphorus and 3.1 times more Potassium than Raw Blueberries.
• While Raw Blueberries contain 2.9 times more Manganese than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Blueberries have similar amounts of Copper, Iron, Zinc and Water per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Raw Blueberries have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Blueberries contain 3.2 times more Energy, 19.3 times more Omega 3, 3.7 times more Carbohydrate, 3.8 times more Sugars, 3.6 times more Fructose and 2 times more Fiber than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Blueberries have similar amounts of Protein per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Raw Blueberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.