Comparing Nutrients in 14 ounces Tomatoes VS Plums, dried (prunes), stewed, without added sugar

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Plums, dried (prunes), stewed, without added sugar	3%	1%	96%

Macro Nutrients

	Tomatoes	Plums, dried (prunes), stewed, without added sugar	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	14.6% 425kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.12% 0.04g	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	0.61% 0.1g	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	85.7% 111g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	137% 99g	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	32.4% 12.3g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Plums, dried (prunes), stewed, without added sugar	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	7.5% 67.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	18% 2.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	8.5% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	66.6% 0.87mg	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	0% 0μg	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	12.8% 11.5mg	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	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	86.3% 104μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Plums, dried (prunes), stewed, without added sugar	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	54.2% 0.49mg	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	20.3% 1.63mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	22.6% 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	13.6% 95mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	37.5% 1274mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.72% 0.4μg	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	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	10% 375g	7.48% 277g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes vs Plums, dried (prunes), stewed, without added sugar:

• Raw Ripe Red Tomatoes have 2.5 times more Vitamin A, 1.5 times more Vitamin B1, more Vitamin B9, 4.7 times more Vitamin C and 2.8 times more Vitamin E than Plums, dried (prunes), stewed, without added sugar.
• While Plums, dried (prunes), stewed, without added sugar contain 5.3 times more Vitamin B2, 2.7 times more Vitamin B6 and 3.3 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Plums, dried (prunes), stewed, without added sugar have similar amounts of Vitamin B3 and Vitamin B5 per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Plums, dried (prunes), stewed, without added sugar have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomatoes vs Plums, dried (prunes), stewed, without added sugar:

• Raw Ripe Red Tomatoes have 1.4 times more Water than Plums, dried (prunes), stewed, without added sugar.
• While Plums, dried (prunes), stewed, without added sugar contain 1.9 times more Calcium, 2.1 times more Copper, 1.5 times more Iron, 1.6 times more Magnesium and 1.4 times more Potassium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Plums, dried (prunes), stewed, without added sugar have similar amounts of Manganese, Phosphorus and Zinc per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Plums, dried (prunes), stewed, without added sugar have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Plums, dried (prunes), stewed, without added sugar contain 5.9 times more Energy, 7.2 times more Carbohydrate, 9.5 times more Sugars and 2.6 times more Fiber than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Plums, dried (prunes), stewed, without added sugar have similar amounts of Protein per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Plums, dried (prunes), stewed, without added sugar have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.