Comparing Nutrients in 5 ounces Tomatoes VS Blueberries

Macros Ratio

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

Macro Nutrients

	Tomatoes	Blueberries	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	2.8% 80.8kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.48% 0.47g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	5.14% 0.082g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	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	4.24% 5.5g	15.8% 20.5g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	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	2.68% 1.94g	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	% 1.77g	% 6.9g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.16g	g per day for Men 19-50 years
Fiber	4.48% 1.7g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	1.87% 1.05g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Blueberries	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	4.37% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	4.47% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	3.5% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2.2% 0.66μg	1.4% 0.43μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.3% 21.3μg	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	21.6% 19.4mg	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	5.1% 0.77mg	5.4% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	22.8% 27.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Blueberries	Recommended Dietary Allowance
Calcium	1.4% 14mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	8.98% 0.081mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	4.8% 0.38mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	2.02% 8.5mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	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	4.86% 34mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	3.2% 109mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	3.62% 134g	3.23% 119g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces 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 5 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Blueberries have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces 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 5 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Blueberries have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• 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 5 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Blueberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.