Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Sweetened Dried Blueberries

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Sweetened Dried Blueberries	3%	6%	91%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Sweetened Dried Blueberries	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	21.7% 629kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	5.1% 4.96g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	20.2% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	13.3% 2.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.12% 7.96g	122% 159g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	185% 134g	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	3.6% 2.6g	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	% 2.34g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.66% 1.4g	39% 15g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	8.86% 4.96g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Sweetened Dried Blueberries	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	19.4% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	23.2% 0.3mg	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	6.45% 25.8μg	5.95% 24μg	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	50.3% 45.2mg	52.5% 47.2mg	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	7.4% 1.1mg	31% 4.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	98% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Sweetened Dried Blueberries	Recommended Dietary Allowance
Calcium	2.2% 22mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	35.3% 0.32mg	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	17% 1.35mg	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	NA	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	7.94% 55.6mg	10.2% 71.4mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	5.06% 187g	0.79% 29.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Sweetened Dried Blueberries per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Ripe Red Tomatoes versus 7 oz of Sweetened Dried Blueberries to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Cooked Ripe Red Tomatoes have 3.4 times more Vitamin A than Sweetened Dried Blueberries.
• While 7 oz of Sweetened Dried Blueberries contain 2.6 times more Vitamin B1, 5.8 times more Vitamin B2, 2.2 times more Vitamin B3, 1.9 times more Vitamin B6, 4.2 times more Vitamin E and 21.2 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Sweetened Dried Blueberries provide similar amounts of Vitamin B9 and Vitamin C per seven ounces.
• 7 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 7 ounces of Sweetened Dried Blueberries have insufficient amounts of Vitamin A
• Both Cooked Ripe Red Tomatoes as well as Sweetened Dried Blueberries have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Cooked Ripe Red Tomatoes have 6.4 times more Water than Sweetened Dried Blueberries.
• While 7 oz of Sweetened Dried Blueberries contain 2.1 times more Copper, 1.3 times more Iron, 2 times more Magnesium, 1.3 times more Phosphorus and 3.5 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Sweetened Dried Blueberries contain similar levels of Potassium per seven ounces.
• 7 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Zinc
• Both Cooked Ripe Red Tomatoes as well as Sweetened Dried Blueberries lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Sweetened Dried Blueberries contain 17.6 times more Energy, 22.7 times more Fat, 81.5 times more Omega 3, 27.1 times more Omega 6, 20 times more Carbohydrate, 27.1 times more Sugars, 10.7 times more Fiber and 2.6 times more Protein than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein