Comparing Nutrients in 14 ounces Plums, canned, purple, water pack, solids and liquids VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, purple, water pack, solids and liquids	3%	0%	97%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Plums, canned, purple, water pack, solids and liquids	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	5.6% 163kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.041% 0.04g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.012% 0.004g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.047% 0.008g	0.68% 0.12g	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	11% 14.4g	130g per day for Men 19-50 years
Sugars	55.3% 40g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	NA	38g per day for Men 19-50 years
Protein	2.76% 1.55g	4.9% 2.74g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, purple, water pack, solids and liquids	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	20.3% 183μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.18% 1.47mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.29mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.24% 0.11mg	31.4% 0.41mg	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	8.93% 35.7μg	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	27.3% 24.6mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.2% 17μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, purple, water pack, solids and liquids	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	39.7% 0.36mg	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	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	22.8% 0.52mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	106% 1592mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	9.48% 351g	10% 374g	3700g per day for Men 19-50 years

Nutrient Comparison: Plums, canned, purple, water pack, solids and liquids VS Canned Tomatoes with Green Chilies 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 Canned Tomatoes with Green Chilies 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 Canned Tomatoes with Green Chilies:

• 14 ounces of Plums, canned, purple, water pack, solids and liquids have 2.3 times more Vitamin A and 2.2 times more Vitamin B2 than Canned Tomatoes with Green Chilies.
• While 14 oz of Canned Red Ripe Tomatoes with Green Chilies contain 1.6 times more Vitamin B1, 1.7 times more Vitamin B3, 2.1 times more Vitamin B5, 3.8 times more Vitamin B6, 3 times more Vitamin B9 and 2.3 times more Vitamin C 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 and Vitamin B9
• 14 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Plums, canned, purple, water pack, solids and liquids as well as Canned Red Ripe Tomatoes with Green Chilies 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 Canned Tomatoes with Green Chilies:

• 14 oz of Canned Red Ripe Tomatoes with Green Chilies contain 2.9 times more Calcium, 2.3 times more Copper, 1.6 times more Iron, 2.2 times more Magnesium, 4 times more Manganese and 401 times more Sodium than Plums, canned, purple, water pack, solids and liquids.
• Both Plums, canned, purple, water pack, solids and liquids and Canned Tomatoes with Green Chilies contain similar levels of Potassium and Water per 14 ounces.
• 14 ounces of Plums, canned, purple, water pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Manganese and Phosphorus
• Both Plums, canned, purple, water pack, solids and liquids as well as Canned Red Ripe Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Plums, canned, purple, water pack, solids and liquids have 3 times more Carbohydrate than Canned Tomatoes with Green Chilies.
• Both Plums, canned, purple, water pack, solids and liquids as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 14 ounces.