Comparing Nutrients in 1 kilogram Plums, canned, heavy syrup, drained VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, heavy syrup, drained	2%	1%	97%
Tomatoes	17%	9%	74%

Macro Nutrients

	Plums, canned, heavy syrup, drained	Tomatoes	Recommended Dietary Allowance
Energy	30.7% 890kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	178% 231g	30% 39g	130g per day for Men 19-50 years
Sugars	298% 216g	36.3% 26.3g	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	NA	19% 13.7g	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	NA	% 12.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	39.5% 15g	31.6% 12g	38g per day for Men 19-50 years
Protein	7.86% 4.4g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, heavy syrup, drained	Tomatoes	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	46.7% 420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.5% 0.28mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	15.6% 4.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.5% 30μg	37.5% 150μg	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	4.44% 4mg	152% 137mg	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	17.3% 2.6mg	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53.3% 64μg	66% 79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, heavy syrup, drained	Tomatoes	Recommended Dietary Allowance
Calcium	10% 100mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	65.6% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	105% 8.4mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	NA	49.6% 1.14mg	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	21.4% 150mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	27.4% 930mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	20.6% 761g	25.5% 945g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Plums, canned, heavy syrup, drained vs Tomatoes:

• Plums, canned, heavy syrup, drained have 2.2 times more Vitamin B2 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.1 times more Vitamin A, 2.2 times more Vitamin B1, 2 times more Vitamin B3, 2.9 times more Vitamin B6, 5 times more Vitamin B9, 34.3 times more Vitamin C and 2.1 times more Vitamin E than Plums, canned, heavy syrup, drained.
• Both Plums, canned, heavy syrup, drained and Raw Ripe Red Tomatoes have similar amounts of Vitamin K per 1 kg.
• Both Plums, canned, heavy syrup, drained as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Plums, canned, heavy syrup, drained vs Tomatoes:

• Plums, canned, heavy syrup, drained have 3.1 times more Iron and 3.8 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Copper, 2.2 times more Magnesium, 1.6 times more Phosphorus, 2.5 times more Potassium and 2.4 times more Zinc than Plums, canned, heavy syrup, drained.
• Both Plums, canned, heavy syrup, drained and Raw Ripe Red Tomatoes have similar amounts of Calcium and Water per 1 kg.
• Both Plums, canned, heavy syrup, drained as well as Raw Ripe Red Tomatoes have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Plums, canned, heavy syrup, drained have 4.9 times more Energy, 5.9 times more Carbohydrate, 8.2 times more Sugars and 1.3 times more Fiber than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2 times more Protein than Plums, canned, heavy syrup, drained.
• Both Plums, canned, heavy syrup, drained as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.