Comparing Nutrients in 7 ounces Sweetened Frozen Blueberries VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Sweetened Frozen Blueberries	2%	1%	97%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Sweetened Frozen Blueberries	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	5.8% 169kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.067g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.5% 43.6g	9.45% 12.3g	130g per day for Men 19-50 years
Sugars	54% 39g	9.63% 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	NA	5.15% 3.73g	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	NA	% 3.23g	g per day for Men 19-50 years
Sucrose	NA	% 0.04g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	5.22% 2g	38g per day for Men 19-50 years
Protein	1.4% 0.79g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Sweetened Frozen Blueberries	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.14% 0.5mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.96% 0.25mg	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9% 0.12mg	2.6% 0.034mg	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	3.47% 14μg	2.5% 9.92μg	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	2.2% 2mg	17.4% 15.7mg	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	6.88% 1.03mg	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.3% 35μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Frozen Blueberries	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	1.2% 12mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	24.7% 0.22mg	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	9.67% 0.77mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	0.94% 3.97mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	22.6% 0.52mg	5.1% 0.12mg	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	2% 14mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	3.5% 119mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	29.2% 439mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.15% 154g	4.9% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Frozen Blueberries VS Stewed Canned Tomatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Sweetened Frozen Blueberries versus 7 oz of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Sweetened Frozen Blueberries vs Stewed Canned Tomatoes:

• 7 ounces of Sweetened Frozen Blueberries have 1.5 times more Vitamin B2, 3.5 times more Vitamin B6 and 7.4 times more Vitamin K than Stewed Canned Tomatoes.
• While 7 oz of Stewed Canned Ripe Red Tomatoes contain 2.3 times more Vitamin B1, 2.8 times more Vitamin B3, 7.9 times more Vitamin C and 1.6 times more Vitamin E than Sweetened Frozen Blueberries.
• Both Sweetened Frozen Blueberries and Stewed Canned Tomatoes provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Sweetened Frozen Blueberries have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin C
• 7 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6
• Both Sweetened Frozen Blueberries as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sweetened Frozen Blueberries vs Stewed Canned Tomatoes:

• 7 ounces of Sweetened Frozen Blueberries have 4.4 times more Manganese than Stewed Canned Tomatoes.
• While 7 oz of Stewed Canned Ripe Red Tomatoes contain 5.7 times more Calcium, 2.9 times more Copper, 3.4 times more Iron, 6 times more Magnesium, 2.9 times more Phosphorus, 3.5 times more Potassium and 221 times more Sodium than Sweetened Frozen Blueberries.
• Both Sweetened Frozen Blueberries and Stewed Canned Tomatoes contain similar levels of Water per seven ounces.
• 7 ounces of Sweetened Frozen Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Sweetened Frozen Blueberries as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sweetened Frozen Blueberries have 3.3 times more Energy, 3.5 times more Carbohydrate, 5.6 times more Sugars and 2.2 times more Fiber than Stewed Canned Tomatoes.
• 7 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy
• Both Sweetened Frozen Blueberries as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.