Comparing Nutrients in 5 ounces Tomatoes in Juice with Salt VS Blueberries

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Blueberries	5%	5%	90%

Macro Nutrients

	Tomatoes in Juice with Salt	Blueberries	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	2.8% 80.8kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	0.48% 0.47g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	5.14% 0.082g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	0.73% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.8% 4.9g	15.8% 20.5g	130g per day for Men 19-50 years
Sugars	5% 3.6g	19.5% 14g	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	2.56% 1.86g	9.7% 7.04g	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	% 1.76g	% 6.9g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.16g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	2% 1.1g	1.87% 1.05g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Blueberries	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	4.37% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	4.47% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.17mg	3.5% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1.4% 0.43μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.83% 11.3μg	2.13% 8.5μg	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	20% 18mg	15.3% 13.7mg	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	5.58% 0.84mg	5.4% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	22.8% 27.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Blueberries	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	8.98% 0.081mg	0.9mg per day for Men 19-50 years
Fluoride	0.18% 7.23μg	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	10% 0.81mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	2.02% 8.5mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	20.7% 0.48mg	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	3.44% 24mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	7.96% 271mg	3.2% 109mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	3.63% 134g	3.23% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Blueberries per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomatoes in Juice with Salt versus 5 oz of Blueberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomatoes in Juice with Salt vs Blueberries:

• 5 ounces of Tomatoes in Juice with Salt have 6.7 times more Vitamin A, 15.5 times more Vitamin B1, 1.3 times more Vitamin B2, 1.7 times more Vitamin B3, 2.1 times more Vitamin B6, 1.3 times more Vitamin B9 and 1.3 times more Vitamin C than Blueberries.
• While 5 oz of Raw Blueberries contain 7.4 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Blueberries provide similar amounts of Vitamin B5 and Vitamin E per five ounces.
• 5 ounces of Blueberries have insufficient amounts of Vitamin A and Vitamin B9
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Blueberries have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomatoes in Juice with Salt vs Blueberries:

• 5 ounces of Tomatoes in Juice with Salt have 5.5 times more Calcium, 2 times more Iron, 1.7 times more Magnesium, 1.4 times more Phosphorus, 2.5 times more Potassium and 115 times more Sodium than Blueberries.
• While 5 oz of Raw Blueberries contain 4.9 times more Manganese than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Blueberries contain similar levels of Copper and Water per five ounces.
• 5 ounces of Blueberries lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Blueberries lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Blueberries contain 14.5 times more Omega 3, 4.2 times more Carbohydrate, 3.9 times more Sugars, 3.8 times more Fructose and 1.3 times more Fiber than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 5 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Omega 3
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Blueberries provide inadequate amounts of Energy, Omega 6 and Protein in five ounces.