Comparing Nutrients in 7 ounces Frozen Blueberries VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Frozen Blueberries	3%	10%	87%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Frozen Blueberries	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	3.5% 101kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.068% 0.022g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	1.95% 0.33g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.6% 24g	5.53% 7.2g	130g per day for Men 19-50 years
Sugars	23% 16.8g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	NA	38g per day for Men 19-50 years
Protein	1.5% 0.83g	2.45% 1.37g	56g per day for Men 19-50 years

Vitamins

	Frozen Blueberries	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.45% 1.03mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.96% 0.25mg	5.87% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9% 0.12mg	15.7% 0.2mg	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	4.47% 18μg	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	5.5% 4.96mg	13.7% 12.3mg	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	6.35% 0.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27% 32.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blueberries	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	1.6% 16mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	7.28% 0.065mg	20% 0.18mg	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	4.47% 0.36mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	12.7% 0.29mg	11.4% 0.26mg	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	3.1% 22mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	6.25% 212mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	53% 796mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	4.64% 172g	5.05% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Blueberries VS Canned Tomatoes with Green Chilies per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Blueberries vs Canned Tomatoes with Green Chilies:

• 7 ounces of Frozen Blueberries have 1.9 times more Vitamin B2 than Canned Tomatoes with Green Chilies.
• While 7 oz of Canned Red Ripe Tomatoes with Green Chilies contain 10 times more Vitamin A, 1.7 times more Vitamin B6, 1.3 times more Vitamin B9 and 2.5 times more Vitamin C than Frozen Blueberries.
• Both Frozen Blueberries and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Frozen Blueberries have insufficient amounts of Vitamin A and Vitamin B9
• 7 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Frozen Blueberries as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Blueberries vs Canned Tomatoes with Green Chilies:

• 7 oz of Canned Red Ripe Tomatoes with Green Chilies contain 2.5 times more Calcium, 2.7 times more Copper, 1.4 times more Iron, 2.2 times more Magnesium, 1.3 times more Phosphorus, 2 times more Potassium and 401 times more Sodium than Frozen Blueberries.
• Both Frozen Blueberries and Canned Tomatoes with Green Chilies contain similar levels of Manganese and Water per seven ounces.
• 7 ounces of Frozen Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Frozen Blueberries as well as Canned Red Ripe Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Blueberries have 112 times more Omega 3 and 3.4 times more Carbohydrate than Canned Tomatoes with Green Chilies.
• 7 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 3
• Both Frozen Blueberries as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.