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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Plums, canned, purple, water pack, solids and liquids	3%	0%	97%

Macro Nutrients

	Tomatoes	Plums, canned, purple, water pack, solids and liquids	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.041% 0.04g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.012% 0.004g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	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	12% 15.4g	33.7% 43.8g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	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	7.5% 5.44g	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	% 4.96g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Plums, canned, purple, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	20.3% 183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	9.18% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	5.7% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.2% 1.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	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	60.4% 54.4mg	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	14.3% 2.14mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	14.2% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Plums, canned, purple, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.13μg	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	13.4% 1.07mg	7.94% 0.64mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	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	13.6% 95mg	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	14.7% 500mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	10% 375g	9.48% 351g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 1.8 times more Vitamin B1, 1.6 times more Vitamin B3, 1.2 times more Vitamin B5, 3 times more Vitamin B6, 5 times more Vitamin B9, 5.1 times more Vitamin C, 3 times more Vitamin E and 1.8 times more Vitamin K than Plums, canned, purple, water pack, solids and liquids.
• While Plums, canned, purple, water pack, solids and liquids contain 2.2 times more Vitamin B2 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Plums, canned, purple, water pack, solids and liquids have similar amounts of Vitamin A per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Plums, canned, purple, water pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Ripe Red Tomatoes have 1.4 times more Calcium, 1.5 times more Copper, 1.7 times more Iron, 2.2 times more Magnesium, 3.5 times more Manganese, 1.8 times more Phosphorus, 1.9 times more Potassium and 2.1 times more Zinc than Plums, canned, purple, water pack, solids and liquids.
• Both Raw Ripe Red Tomatoes and Plums, canned, purple, water pack, solids and liquids have similar amounts of Water per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Plums, canned, purple, water pack, solids and liquids have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Ripe Red Tomatoes have 1.3 times more Fiber and 2.3 times more Protein than Plums, canned, purple, water pack, solids and liquids.
• While Plums, canned, purple, water pack, solids and liquids contain 2.3 times more Energy, 2.8 times more Carbohydrate and 3.8 times more Sugars than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Plums, canned, purple, water pack, solids and liquids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.