Comparing Nutrients in 7 ounces Pie, blueberry, prepared from recipe VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Pie, blueberry, prepared from recipe	4%	43%	53%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Pie, blueberry, prepared from recipe	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	16.8% 486kcal	1.1% 31.8kcal	2900kcal per day for Men 19-50 years
Fat	24.3% 23.6g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	18% 5.78g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	23.3% 0.37g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	33.8% 5.74g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.5g	5.3% 6.9g	130g per day for Men 19-50 years
Sugars	NA	6.98% 5.06g	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	% 2.46g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	9.92% 3.77g	38g per day for Men 19-50 years
Protein	9.57% 5.36g	2.8% 1.57g	56g per day for Men 19-50 years

Vitamins

	Pie, blueberry, prepared from recipe	Tomatoes in Juice with Salt	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	25.3% 0.3mg	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.37mg	8.83% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.92% 0.25mg	4.64% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	17% 0.22mg	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	11.4% 45.6μg	3.97% 16μg	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	1.54% 1.4mg	27.8% 25mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	7.8% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, blueberry, prepared from recipe	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	1.4% 14mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	11.5% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 10μg	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	30.5% 2.44mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	5.87% 0.13mg	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	8.5% 59.5mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	2.9% 99mg	11% 379mg	3400mg per day for Men 19-50 years
Selenium	26.7% 14.7μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	24.5% 367mg	15.2% 228mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	2.75% 102g	5.1% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, blueberry, prepared from recipe VS Tomatoes in Juice with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Pie, blueberry, prepared from recipe versus 7 oz of Tomatoes in Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Pie, blueberry, prepared from recipe vs Tomatoes in Juice with Salt:

• 7 ounces of Pie, blueberry, prepared from recipe have 2.4 times more Vitamin B2, 1.7 times more Vitamin B3 and 2.9 times more Vitamin B9 than Tomatoes in Juice with Salt.
• While 7 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 10 times more Vitamin A, 3.8 times more Vitamin B1, 3.3 times more Vitamin B6 and 18 times more Vitamin C than Pie, blueberry, prepared from recipe.
• Both Pie, blueberry, prepared from recipe and Tomatoes in Juice with Salt provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Pie, blueberry, prepared from recipe have insufficient amounts of Vitamin A and Vitamin C
• Both Pie, blueberry, prepared from recipe as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Pie, blueberry, prepared from recipe vs Tomatoes in Juice with Salt:

• 7 ounces of Pie, blueberry, prepared from recipe have 1.3 times more Copper, 2.2 times more Iron, 4.4 times more Manganese, 1.8 times more Phosphorus, 10.6 times more Selenium and 1.6 times more Sodium than Tomatoes in Juice with Salt.
• While 7 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 4.7 times more Calcium, 3.8 times more Potassium and 1.9 times more Water than Pie, blueberry, prepared from recipe.
• 7 ounces of Pie, blueberry, prepared from recipe lack sufficient amounts of Calcium, Magnesium and Potassium
• 7 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Selenium
• Both Pie, blueberry, prepared from recipe as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pie, blueberry, prepared from recipe have 15.3 times more Energy, 47.6 times more Fat, 85.6 times more Saturated Fat, 47 times more Omega 3, 29.8 times more Omega 6, 9.7 times more Carbohydrate and 3.4 times more Protein than Tomatoes in Juice with Salt.
• 7 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein