Comparing Nutrients in 500 calories Tomatoes VS Blueberries

Weight per 500 calories

• Tomatoes: 2778g
• Blueberries: 877g

Raw Blueberries have 3.2 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is low in comparison to other foods. Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Tomatoes or Blueberries?

Macros Ratio

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

Macro Nutrients

	Tomatoes	Blueberries	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	2.43% 0.78g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	31.8% 0.51g	1.6g per day for Men 19-50 years
Omega 6	13% 2.22g	4.54% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	98% 127g	130g per day for Men 19-50 years
Sugars	101% 73g	121% 87.4g	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	52.5% 38g	60% 43.6g	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	% 34.7g	% 43g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.96g	g per day for Men 19-50 years
Fiber	87.7% 33.3g	55.4% 21g	38g per day for Men 19-50 years
Protein	43.7% 24.4g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Blueberries	Recommended Dietary Allowance
Vitamin A	130% 1167μg	2.92% 26.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85.6% 1.03mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.4% 2.47mg	21.8% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.22mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	43.4% 13μg	8.77% 2.63μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	104% 417μg	13% 52.6μg	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	423% 381mg	95% 85mg	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	100% 15mg	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	183% 219μg	141% 169μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Blueberries	Recommended Dietary Allowance
Calcium	27.8% 278mg	5.26% 52.6mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	55.6% 0.5mg	0.9mg per day for Men 19-50 years
Fluoride	1.6% 64μg	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	94% 7.5mg	30.7% 2.46mg	8mg per day for Men 19-50 years
Magnesium	72.8% 306mg	12.5% 52.6mg	420mg per day for Men 19-50 years
Manganese	138% 3.17mg	128% 2.95mg	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	95% 667mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	194% 6583mg	20% 675mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.6% 0.88μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	0.58% 8.77mg	1500mg per day for Men 19-50 years
Zinc	43% 4.72mg	12.8% 1.4mg	11mg per day for Men 19-50 years
Water	71% 2626g	20% 739g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Tomatoes vs Blueberries:

• Raw Ripe Red Tomatoes have 44.3 times more Vitamin A, 3.2 times more Vitamin B1, 1.5 times more Vitamin B2, 4.5 times more Vitamin B3, 2.3 times more Vitamin B5, 4.9 times more Vitamin B6, 5 times more Vitamin B7, 7.9 times more Vitamin B9, 4.5 times more Vitamin C, 3 times more Vitamin E and 1.3 times more Vitamin K than Raw Blueberries.
• Both Raw Ripe Red Tomatoes as well as Raw Blueberries have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tomatoes vs Blueberries:

• Raw Ripe Red Tomatoes have 5.3 times more Calcium, 3.3 times more Copper, 3.1 times more Iron, 5.8 times more Magnesium, 6.3 times more Phosphorus, 9.7 times more Potassium, 15.8 times more Sodium, 3.4 times more Zinc and 3.6 times more Water than Raw Blueberries.
• Both Raw Ripe Red Tomatoes and Raw Blueberries have similar amounts of Manganese per 500 kcal.
• Both Raw Ripe Red Tomatoes as well as Raw Blueberries have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Ripe Red Tomatoes have 1.9 times more Fat, 2.9 times more Omega 6, 1.6 times more Fiber and 3.8 times more Protein than Raw Blueberries.
• While Raw Blueberries contain 6.1 times more Omega 3 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Blueberries have similar amounts of Energy, Carbohydrate, Sugars and Fructose per 500 kcal.
• Both Raw Ripe Red Tomatoes as well as Raw Blueberries have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.