Comparing Nutrients in 7 ounces Frozen Blueberries VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Blueberries	3%	10%	87%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Frozen Blueberries	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	3.5% 101kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.95% 0.33g	0.49% 0.083g	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	6.12% 7.96g	130g per day for Men 19-50 years
Sugars	23% 16.8g	6.8% 4.94g	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	3.6% 2.6g	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	NA	% 2.34g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	14% 5.36g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	1.5% 0.83g	3.37% 1.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Blueberries	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.45% 1.03mg	6.6% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.96% 0.25mg	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9% 0.12mg	12% 0.16mg	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	6.45% 25.8μg	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	50.3% 45.2mg	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	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27% 32.5μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blueberries	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	1.6% 16mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	7.28% 0.065mg	16.5% 0.15mg	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	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	12.7% 0.29mg	9.06% 0.21mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	12.7% 433mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	4.64% 172g	5.06% 187g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Frozen Blueberries vs Cooked Ripe Red Tomatoes:

• Frozen Blueberries have 1.7 times more Vitamin B2 and 5.9 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 12 times more Vitamin A, 1.3 times more Vitamin B6, 1.9 times more Vitamin B9 and 9.1 times more Vitamin C than Frozen Blueberries.
• Both Frozen Blueberries and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin E per 7 oz.
• Both Frozen Blueberries as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Frozen Blueberries vs Cooked Ripe Red Tomatoes:

• Frozen Blueberries have 1.4 times more Manganese than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.4 times more Calcium, 2.3 times more Copper, 3.8 times more Iron, 1.8 times more Magnesium, 2.5 times more Phosphorus, 4 times more Potassium and 2 times more Zinc than Frozen Blueberries.
• Both Frozen Blueberries and Cooked Ripe Red Tomatoes have similar amounts of Water per 7 oz.
• Both Frozen Blueberries as well as Cooked Ripe Red Tomatoes have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Blueberries have 2.8 times more Energy, 56 times more Omega 3, 3 times more Carbohydrate, 3.4 times more Sugars and 3.9 times more Fiber than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.3 times more Protein than Frozen Blueberries.
• Both Frozen Blueberries as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.