Comparing Nutrients in 100 grams Frozen Wild Blueberries VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Frozen Wild Blueberries	0%	3%	97%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Frozen Wild Blueberries	Tomato Paste	Recommended Dietary Allowance
Energy	1.97% 57kcal	2.83% 82kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.48% 0.47g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	NA	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	NA	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.7% 14g	14.5% 19g	130g per day for Men 19-50 years
Sugars	NA	16.8% 12g	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	5.1% 3.7g	8.07% 5.85g	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	% 3.33g	% 5.75g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.3g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	10.8% 4.1g	38g per day for Men 19-50 years
Protein	0% 0g	7.7% 4.32g	56g per day for Men 19-50 years

Vitamins

	Frozen Wild Blueberries	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	8.44% 76μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.54% 0.007mg	11.8% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	19.2% 3.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.84% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.54% 0.02mg	16.6% 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	NA	3% 12μg	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	1.9% 1.7mg	24.3% 22mg	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	1.73% 0.26mg	28.7% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.5% 11.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Wild Blueberries	Tomato Paste	Recommended Dietary Allowance
Calcium	1.7% 17mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	NA	40.6% 0.37mg	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	7.25% 0.58mg	37.3% 2.98mg	8mg per day for Men 19-50 years
Magnesium	1.67% 7mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	125% 2.87mg	13% 0.3mg	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	1.86% 13mg	12% 83mg	700mg per day for Men 19-50 years
Potassium	2% 68mg	30% 1014mg	3400mg per day for Men 19-50 years
Selenium	NA	9.64% 5.3μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	6.1% 0.67mg	5.73% 0.63mg	11mg per day for Men 19-50 years
Water	2.3% 85.8g	2% 73.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Wild Blueberries VS Tomato Paste per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Wild Blueberries versus 100 g of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Wild Blueberries vs Tomato Paste:

• 100 g of Canned Tomato Paste contain 25.3 times more Vitamin A, 2 times more Vitamin B1, 21.9 times more Vitamin B2, 5 times more Vitamin B3, 10.8 times more Vitamin B6, 12.9 times more Vitamin C and 16.5 times more Vitamin E than Frozen Wild Blueberries.
• 100 grams of Frozen Wild Blueberries have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B6, Vitamin C and Vitamin E
• Both Frozen Wild Blueberries as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Wild Blueberries vs Tomato Paste:

• 100 grams of Frozen Wild Blueberries have 9.5 times more Manganese than Tomato Paste.
• While 100 g of Canned Tomato Paste contain 2.1 times more Calcium, 5.1 times more Iron, 6 times more Magnesium, 6.4 times more Phosphorus, 14.9 times more Potassium and 19.7 times more Sodium than Frozen Wild Blueberries.
• Both Frozen Wild Blueberries and Tomato Paste contain similar levels of Zinc per 100 grams.
• 100 grams of Frozen Wild Blueberries lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 100 grams:

• 100 g of Canned Tomato Paste contain 1.4 times more Energy, 1.4 times more Carbohydrate, 1.6 times more Fructose and more Protein than Frozen Wild Blueberries.
• Both Frozen Wild Blueberries and Tomato Paste offer comparable quantities of Fiber per 100 grams.
• 100 grams of Frozen Wild Blueberries provide inadequate amounts of Energy and Protein