Comparing Nutrients in 14 ounces Tomatoes in Juice with Salt VS Plums, canned, purple, water pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Plums, canned, purple, water pack, solids and liquids	3%	0%	97%

Macro Nutrients

	Tomatoes in Juice with Salt	Plums, canned, purple, water pack, solids and liquids	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.041% 0.04g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.012% 0.004g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.26% 0.38g	0.047% 0.008g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.6% 13.8g	33.7% 43.8g	130g per day for Men 19-50 years
Sugars	14% 10g	55.3% 40g	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	7.17% 5.2g	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	% 4.92g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	20% 7.54g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	5.6% 3.14g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Plums, canned, purple, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	20.3% 183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.3mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	9.18% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.46mg	5.7% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	8.24% 0.11mg	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	7.94% 31.8μg	2.98% 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	55.6% 50mg	12% 10.7mg	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	15.6% 2.34mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	14.2% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Plums, canned, purple, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	13% 131mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.51% 20.2μg	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	28.3% 2.26mg	7.94% 0.64mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	5.7% 0.13mg	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	9.64% 67.5mg	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	14.7% 500mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	30.4% 456mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	10% 376g	9.48% 351g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Plums, canned, purple, water pack, solids and liquids per 14 oz

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

Lets compare vitamin content per 14 ounces of Tomatoes in Juice with Salt vs Plums, canned, purple, water pack, solids and liquids:

• 14 ounces of Tomatoes in Juice with Salt have 27.4 times more Vitamin B1, 1.3 times more Vitamin B2, 1.9 times more Vitamin B3, 1.6 times more Vitamin B5, 4.1 times more Vitamin B6, 2.7 times more Vitamin B9, 4.7 times more Vitamin C and 3.3 times more Vitamin E than Plums, canned, purple, water pack, solids and liquids.
• While 14 oz of Plums, canned, purple, water pack, solids and liquids contain 2.3 times more Vitamin A and 1.7 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 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 Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Plums, canned, purple, water pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomatoes in Juice with Salt vs Plums, canned, purple, water pack, solids and liquids:

• 14 ounces of Tomatoes in Juice with Salt have 4.7 times more Calcium, 1.3 times more Copper, 3.6 times more Iron, 2 times more Magnesium, 2.1 times more Manganese, 1.3 times more Phosphorus, 1.5 times more Potassium and 115 times more Sodium than Plums, canned, purple, water pack, solids and liquids.
• Both Tomatoes in Juice with Salt and Plums, canned, purple, water pack, solids and liquids contain similar levels of 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 Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Plums, canned, purple, water pack, solids and liquids lack sufficient amounts of Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomatoes in Juice with Salt have 2.1 times more Fiber than Plums, canned, purple, water pack, solids and liquids.
• While 14 oz of Plums, canned, purple, water pack, solids and liquids contain 3.2 times more Carbohydrate and 4 times more Sugars than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Plums, canned, purple, water pack, solids and liquids provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 14 ounces.