Comparing Nutrients in 14 ounces Plums, canned, purple, water pack, solids and liquids VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, purple, water pack, solids and liquids	3%	0%	97%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Plums, canned, purple, water pack, solids and liquids	Tomato Puree	Recommended Dietary Allowance
Energy	5.6% 163kcal	5.2% 151kcal	2900kcal per day for Men 19-50 years
Fat	0.041% 0.04g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.012% 0.004g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.047% 0.008g	1.9% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.7% 43.8g	27.4% 35.6g	130g per day for Men 19-50 years
Sugars	55.3% 40g	26.4% 19g	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	13% 9.45g	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	% 9.72g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	20% 7.54g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, purple, water pack, solids and liquids	Tomato Puree	Recommended Dietary Allowance
Vitamin A	20.3% 183μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.18% 1.47mg	36.4% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.29mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.24% 0.11mg	38.5% 0.5mg	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	2.98% 12μg	11% 43.7μg	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	12% 10.7mg	46.7% 42mg	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	4.76% 0.71mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.2% 17μg	11.2% 13.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, purple, water pack, solids and liquids	Tomato Puree	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	127% 1.14mg	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	7.94% 0.64mg	88.3% 7.06mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	29% 0.67mg	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	7.37% 51.6mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	51.2% 1742mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	9.48% 351g	9.43% 349g	3700g per day for Men 19-50 years

Nutrient Comparison: Plums, canned, purple, water pack, solids and liquids VS Tomato Puree per 14 oz

Compare the macro and micronutrient content in 14 oz of Plums, canned, purple, water pack, solids and liquids versus 14 oz of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Plums, canned, purple, water pack, solids and liquids vs Tomato Puree:

• 14 ounces of Plums, canned, purple, water pack, solids and liquids have 1.8 times more Vitamin A and 1.3 times more Vitamin K than Tomato Puree.
• While 14 oz of Canned Tomato Puree contain 2 times more Vitamin B2, 4 times more Vitamin B3, 6.1 times more Vitamin B5, 4.7 times more Vitamin B6, 3.7 times more Vitamin B9, 3.9 times more Vitamin C and 10.9 times more Vitamin E than Plums, canned, purple, water pack, solids and liquids.
• 14 ounces of Plums, canned, purple, water pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B9 and Vitamin E
• Both Plums, canned, purple, water pack, solids and liquids as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Plums, canned, purple, water pack, solids and liquids vs Tomato Puree:

• 14 oz of Canned Tomato Puree contain 7.4 times more Copper, 11.1 times more Iron, 4.6 times more Magnesium, 5.1 times more Manganese, 3.1 times more Phosphorus, 3.5 times more Potassium and 4.5 times more Zinc than Plums, canned, purple, water pack, solids and liquids.
• Both Plums, canned, purple, water pack, solids and liquids and Tomato Puree contain similar levels of Water per 14 ounces.
• 14 ounces of Plums, canned, purple, water pack, solids and liquids lack sufficient amounts of Magnesium, Manganese, Phosphorus and Zinc
• Both Plums, canned, purple, water pack, solids and liquids as well as Canned Tomato Puree lack sufficient amounts of Calcium and Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Plums, canned, purple, water pack, solids and liquids have 1.2 times more Carbohydrate and 2.1 times more Sugars than Tomato Puree.
• While 14 oz of Canned Tomato Puree contain 2.1 times more Fiber and 4.2 times more Protein than Plums, canned, purple, water pack, solids and liquids.
• 14 ounces of Plums, canned, purple, water pack, solids and liquids provide inadequate amounts of Protein
• Both Plums, canned, purple, water pack, solids and liquids as well as Canned Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.