Comparing Nutrients in 14 ounces Prune puree VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Prune puree	3%	1%	96%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Prune puree	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	35% 1020kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	NA	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	NA	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	199% 258g	19% 24.6g	130g per day for Men 19-50 years
Sugars	214% 155g	19.3% 14g	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	76% 55g	10.3% 7.46g	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	% 88.5g	% 6.47g	g per day for Men 19-50 years
Sucrose	NA	% 0.079g	g per day for Men 19-50 years
Fiber	34.5% 13g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	15% 8.33g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Prune puree	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	44% 397μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.92mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	5.2% 0.067mg	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	4.96% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	19% 17mg	35% 31.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prune puree	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	12.3% 123mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	NA	49.4% 0.44mg	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	139% 11mg	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	NA	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	NA	10% 0.23mg	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	41% 286mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	99% 3382mg	24% 822mg	3400mg per day for Men 19-50 years
Selenium	NA	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	6.1% 91mg	58.5% 877mg	1500mg per day for Men 19-50 years
Zinc	NA	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	3.2% 119g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Prune puree VS Stewed Canned Tomatoes per 14 oz

Compare the macro and micronutrient content in 14 oz of Prune puree versus 14 oz of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Prune puree vs Stewed Canned Tomatoes:

• 14 ounces of Prune puree have 11.1 times more Vitamin A, 3.5 times more Vitamin B3 and 3.8 times more Vitamin B5 than Stewed Canned Tomatoes.
• While 14 oz of Stewed Canned Ripe Red Tomatoes contain 1.8 times more Vitamin C than Prune puree.
• Both Prune puree and Stewed Canned Tomatoes provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin A

Comparing minerals per 14 ounces for Prune puree vs Stewed Canned Tomatoes:

• 14 ounces of Prune puree have 2.1 times more Iron, 3.6 times more Phosphorus and 4.1 times more Potassium than Stewed Canned Tomatoes.
• While 14 oz of Stewed Canned Ripe Red Tomatoes contain 9.6 times more Sodium and 3.1 times more Water than Prune puree.
• Both Prune puree and Stewed Canned Tomatoes contain similar levels of Calcium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Prune puree have 9.9 times more Energy, 10.5 times more Carbohydrate, 11.1 times more Sugars, 7.4 times more Fructose, 3.3 times more Fiber and 2.3 times more Protein than Stewed Canned Tomatoes.
• 14 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy and Protein