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

Weight per 500 calories

• Blueberries, wild, canned, heavy syrup, drained: 467g
• Tomatoes: 2778g

Blueberries, wild, canned, heavy syrup, drained have 5.9 times more energy per 100g than Tomatoes. It has average energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Blueberries, wild, canned, heavy syrup, drained or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Blueberries, wild, canned, heavy syrup, drained	2%	3%	95%
Tomatoes	17%	9%	74%

Macro Nutrients

	Blueberries, wild, canned, heavy syrup, drained	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	NA	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	NA	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	NA	13% 2.22g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 132g	83% 108g	130g per day for Men 19-50 years
Sugars	124% 90g	101% 73g	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	52.5% 38g	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	% 34.7g	g per day for Men 19-50 years
Sucrose	% 0.047g	% 0g	g per day for Men 19-50 years
Fiber	60.3% 23g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	4.67% 2.6g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Blueberries, wild, canned, heavy syrup, drained	Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	113% 1.46mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	171% 2.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	43.4% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.35% 37.4μg	104% 417μg	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	423% 381mg	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	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57.6% 69μg	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, wild, canned, heavy syrup, drained	Tomatoes	Recommended Dietary Allowance
Calcium	8.88% 88.8mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	NA	182% 1.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.6% 64μg	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	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	6.68% 28mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	467% 10.7mg	138% 3.17mg	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	95% 667mg	700mg per day for Men 19-50 years
Potassium	6.32% 215mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.67mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	5.1% 0.56mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	8.92% 330g	71% 2626g	3700g per day for Men 19-50 years

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

• Blueberries, wild, canned, heavy syrup, drained have 2.8 times more Vitamin B2 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 6.7 times more Vitamin B1, 7.5 times more Vitamin B3, 12.9 times more Vitamin B5, 13.6 times more Vitamin B6, 11.1 times more Vitamin B9, 271.5 times more Vitamin C and 3.2 times more Vitamin K than Blueberries, wild, canned, heavy syrup, drained.

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

• Blueberries, wild, canned, heavy syrup, drained have 1.4 times more Iron and 3.4 times more Manganese than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3.1 times more Calcium, 10.9 times more Magnesium, 10.2 times more Phosphorus, 30.6 times more Potassium, 29.7 times more Sodium, 8.4 times more Zinc and 8 times more Water than Blueberries, wild, canned, heavy syrup, drained.

Comparison of macro-nutrients per 500 calories:

• Blueberries, wild, canned, heavy syrup, drained have 1.2 times more Carbohydrate and 1.2 times more Sugars than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3.5 times more Fat, 1.5 times more Fiber and 9.3 times more Protein than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained and Raw Ripe Red Tomatoes have similar amounts of Energy and Fructose per 500 kcal.
• Both Blueberries, wild, canned, heavy syrup, drained as well as Raw Ripe Red Tomatoes have insufficient amounts of Glucose and Sucrose in 500 kcal.