Comparing Nutrients in 7 ounces Tomatoes VS Blueberries, canned, light syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Blueberries, canned, light syrup, drained	4%	4%	92%

Macro Nutrients

	Tomatoes	Blueberries, canned, light syrup, drained	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	6.02% 175kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	1.33% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.94% 7.7g	34.6% 45g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	47.8% 34.6g	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	3.75% 2.7g	23% 16.7g	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	% 2.5g	% 17g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.81g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Blueberries, canned, light syrup, drained	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	1.63% 0.081mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	7.48% 0.097mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	0.99% 3.97μg	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	30.2% 27mg	1.1% 0.99mg	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	7.14% 1.07mg	18.3% 2.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	33% 39.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Blueberries, canned, light syrup, drained	Recommended Dietary Allowance
Calcium	2% 20mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	11.7% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	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	6.7% 0.54mg	10.7% 0.85mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	38% 0.87mg	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	6.8% 47.6mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	3.15% 107mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	1.62% 0.18mg	11mg per day for Men 19-50 years
Water	5.07% 188g	4.06% 150g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Blueberries, canned, light syrup, drained:

• Raw Ripe Red Tomatoes have 21 times more Vitamin A, 1.6 times more Vitamin B3, 2.2 times more Vitamin B5, 1.6 times more Vitamin B6, 7.5 times more Vitamin B9 and 27.4 times more Vitamin C than Blueberries, canned, light syrup, drained.
• While Blueberries, canned, light syrup, drained contain 6.9 times more Vitamin B2, 2.6 times more Vitamin E and 2.5 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Blueberries, canned, light syrup, drained have similar amounts of Vitamin B1 per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Blueberries, canned, light syrup, drained have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Blueberries, canned, light syrup, drained:

• Raw Ripe Red Tomatoes have 1.7 times more Calcium, 2.8 times more Magnesium, 2 times more Phosphorus, 4.4 times more Potassium, 1.9 times more Zinc and 1.2 times more Water than Blueberries, canned, light syrup, drained.
• While Blueberries, canned, light syrup, drained contain 1.6 times more Iron and 3.9 times more Manganese than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Blueberries, canned, light syrup, drained have similar amounts of Copper per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Blueberries, canned, light syrup, drained have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Blueberries, canned, light syrup, drained contain 4.9 times more Energy, 25 times more Omega 3, 5.8 times more Carbohydrate, 6.6 times more Sugars, 6.2 times more Fructose and 2.2 times more Fiber than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Blueberries, canned, light syrup, drained have similar amounts of Protein per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Blueberries, canned, light syrup, drained have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.