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

Macros Ratio

	Protein	Fat	Carbs
Frozen Wild Blueberries	0%	3%	97%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Frozen Wild Blueberries	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	3.9% 113kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	NA	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	NA	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	21% 27.5g	9.45% 12.3g	130g per day for Men 19-50 years
Sugars	NA	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	10% 7.36g	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	% 6.6g	% 3.23g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.04g	g per day for Men 19-50 years
Fiber	23% 8.73g	5.22% 2g	38g per day for Men 19-50 years
Protein	0% 0g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Wild Blueberries	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.07% 0.014mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.57% 1.2mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	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	NA	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	3.75% 3.37mg	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	3.44% 0.52mg	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Wild Blueberries	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	NA	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	14.4% 1.15mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	248% 5.7mg	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	3.7% 25.8mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	3.97% 135mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	NA	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	29.2% 439mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.6% 170g	4.9% 182g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Frozen Wild 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 Frozen Wild Blueberries vs Stewed Canned Tomatoes:

• 7 oz of Stewed Canned Ripe Red Tomatoes contain 1.5 times more Vitamin B1, 5 times more Vitamin B2, 4.6 times more Vitamin C and 3.2 times more Vitamin E than Frozen Wild Blueberries.
• Both Frozen Wild Blueberries and Stewed Canned Tomatoes provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Frozen Wild Blueberries have insufficient amounts of Vitamin B2, Vitamin C and Vitamin E
• Both Frozen Wild Blueberries as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Wild Blueberries have 48.6 times more Manganese and 3.9 times more Zinc than Stewed Canned Tomatoes.
• While 7 oz of Stewed Canned Ripe Red Tomatoes contain 2 times more Calcium, 2.3 times more Iron, 1.7 times more Magnesium, 1.5 times more Phosphorus, 3 times more Potassium and 73.7 times more Sodium than Frozen Wild Blueberries.
• Both Frozen Wild Blueberries and Stewed Canned Tomatoes contain similar levels of Water per seven ounces.
• 7 ounces of Frozen Wild Blueberries lack sufficient amounts of Calcium, Magnesium and Phosphorus
• 7 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Wild Blueberries have 2.2 times more Carbohydrate, 2 times more Fructose and 4.4 times more Fiber than Stewed Canned Tomatoes.
• Both Frozen Wild Blueberries as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Energy and Protein in seven ounces.