Comparing Nutrients in 500 calories Blueberries, wild, canned, heavy syrup, drained VS Stewed Canned Tomatoes

Weight per 500 calories

• Blueberries, wild, canned, heavy syrup, drained: 467g
• Stewed Canned Tomatoes: 1923g

Blueberries, wild, canned, heavy syrup, drained have 4.1 times more energy per 100g than Stewed Canned Tomatoes. It has average energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 500 calories - Blueberries, wild, canned, heavy syrup, drained or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Blueberries, wild, canned, heavy syrup, drained	2%	3%	95%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Blueberries, wild, canned, heavy syrup, drained	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	3.77% 3.65g	97g per day for Men 19-50 years
Saturated Fat	NA	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	NA	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	NA	8.37% 1.42g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 132g	92% 119g	130g per day for Men 19-50 years
Sugars	124% 90g	93% 67.7g	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	58% 42g	50% 36g	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	% 47g	% 31.3g	g per day for Men 19-50 years
Sucrose	% 0.047g	% 0.38g	g per day for Men 19-50 years
Fiber	60.3% 23g	50.6% 19.2g	38g per day for Men 19-50 years
Protein	4.67% 2.6g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Blueberries, wild, canned, heavy syrup, drained	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	19.2% 173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	73.7% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	113% 1.46mg	51.8% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	25% 0.33mg	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	9.35% 37.4μg	24% 96μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.56% 1.4mg	169% 152mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57.6% 69μg	38.5% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, wild, canned, heavy syrup, drained	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	8.88% 88.8mg	65.4% 654mg	1000mg per day for Men 19-50 years
Copper	NA	239% 2.15mg	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	129% 10.3mg	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	6.68% 28mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	467% 10.7mg	49.3% 1.13mg	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	9.35% 65.4mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	6.32% 215mg	117% 3981mg	3400mg per day for Men 19-50 years
Selenium	NA	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.67mg	283% 4250mg	1500mg per day for Men 19-50 years
Zinc	5.1% 0.56mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	8.92% 330g	47.6% 1760g	3700g per day for Men 19-50 years

Blueberries, Wild, Canned, Heavy Syrup, Drained VS Stewed Canned Tomatoes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Blueberries, wild, canned, heavy syrup, drained or Stewed Canned Tomatoes?

Lets compare vitamin content per 500 calories of Blueberries, wild, canned, heavy syrup, drained vs Stewed Canned Tomatoes:

• 500 calories of Blueberries, wild, canned, heavy syrup, drained have 2.2 times more Vitamin B2 and 1.5 times more Vitamin K than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 5.7 times more Vitamin B1, 6.3 times more Vitamin B3, 11.4 times more Vitamin B5, 2 times more Vitamin B6, 2.6 times more Vitamin B9 and 108.4 times more Vitamin C than Blueberries, wild, canned, heavy syrup, drained.
• 500 calories of Blueberries, wild, canned, heavy syrup, drained have insufficient amounts of Vitamin B5, Vitamin B9 and Vitamin C

Comparing minerals per 500 calories for Blueberries, wild, canned, heavy syrup, drained vs Stewed Canned Tomatoes:

• 500 calories of Blueberries, wild, canned, heavy syrup, drained have 9.5 times more Manganese than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 7.4 times more Calcium, 2.5 times more Iron, 8.2 times more Magnesium, 5.9 times more Phosphorus, 18.5 times more Potassium, 909.5 times more Sodium, 5.8 times more Zinc and 5.3 times more Water than Blueberries, wild, canned, heavy syrup, drained.
• 500 calories of Blueberries, wild, canned, heavy syrup, drained lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Blueberries, wild, canned, heavy syrup, drained have 1.3 times more Sugars than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 6.7 times more Protein than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained and Stewed Canned Tomatoes offer comparable quantities of Energy, Carbohydrate, Fructose and Fiber per 500 calories.
• 500 calories of Blueberries, wild, canned, heavy syrup, drained provide inadequate amounts of Protein