Comparing Nutrients in 14 ounces Stewed Canned Tomatoes VS Prunes

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Prunes	4%	2%	94%

Macro Nutrients

	Stewed Canned Tomatoes	Prunes	Recommended Dietary Allowance
Energy	3.56% 103kcal	46.4% 1345kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	NA	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	272% 354g	130g per day for Men 19-50 years
Sugars	19.3% 14g	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	10.3% 7.46g	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	% 6.47g	NA	g per day for Men 19-50 years
Sucrose	% 0.079g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	NA	38g per day for Men 19-50 years
Protein	6.45% 3.6g	26.2% 14.7g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Prunes	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	50.4% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	74.3% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.05% 0.45mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	227% 2.96mg	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	4.96% 20μg	2% 7.94μg	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	35% 31.4mg	0% 0mg	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	22% 3.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Prunes	Recommended Dietary Allowance
Calcium	13.5% 135mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	269% 2.43mg	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	66% 5.28mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	60.5% 254mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	54% 1.24mg	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	11.3% 79.4mg	63.5% 445mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	124% 4199mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	NA	55μg per day for Men 19-50 years
Sodium	58.5% 877mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	27% 2.98mg	11mg per day for Men 19-50 years
Water	9.8% 363g	0.43% 16g	3700g per day for Men 19-50 years

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

• Stewed Canned Ripe Red Tomatoes have 2.5 times more Vitamin B9 and more Vitamin C than Raw Dehydrated Prunes.
• While Raw Dehydrated Prunes contain 9.8 times more Vitamin A, 2.6 times more Vitamin B1, 4.7 times more Vitamin B2, 4.2 times more Vitamin B3, 3.7 times more Vitamin B5 and 43.8 times more Vitamin B6 than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Dehydrated Prunes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Stewed Canned Tomatoes vs Prunes:

• Stewed Canned Ripe Red Tomatoes have 44.2 times more Sodium and 22.9 times more Water than Raw Dehydrated Prunes.
• While Raw Dehydrated Prunes contain 2.1 times more Calcium, 5.5 times more Copper, 2.6 times more Iron, 5.3 times more Magnesium, 5.3 times more Manganese, 5.6 times more Phosphorus, 5.1 times more Potassium and 4.4 times more Zinc than Stewed Canned Ripe Red Tomatoes.

Comparison of macro-nutrients per 14 ounces:

• Raw Dehydrated Prunes contain 13 times more Energy, 14.4 times more Carbohydrate and 4.1 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Dehydrated Prunes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.