Comparing Nutrients in 1 kilogram Plums, canned, purple, water pack, solids and liquids VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, purple, water pack, solids and liquids	3%	0%	97%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Plums, canned, purple, water pack, solids and liquids	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	14% 410kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.031% 0.01g	0.81% 0.26g	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	0.12% 0.02g	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 110g	47.6% 62g	130g per day for Men 19-50 years
Sugars	139% 101g	48.6% 35.2g	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	26% 19g	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	% 16.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	23.7% 9g	26.3% 10g	38g per day for Men 19-50 years
Protein	6.96% 3.9g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, purple, water pack, solids and liquids	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	51% 460μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	13% 0.17mg	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	7.5% 30μg	12.5% 50μg	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	30% 27mg	87.8% 79mg	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	12% 1.8mg	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36% 43μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, purple, water pack, solids and liquids	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	7% 70mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	124% 1.12mg	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	20% 1.6mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	14.3% 0.33mg	25.7% 0.59mg	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	18.6% 130mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	37% 1260mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	24% 884g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Plums, canned, purple, water pack, solids and liquids VS Stewed Canned Tomatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Plums, canned, purple, water pack, solids and liquids versus 1 kg of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Plums, canned, purple, water pack, solids and liquids vs Stewed Canned Tomatoes:

• 1 kilogram of Plums, canned, purple, water pack, solids and liquids has 5.1 times more Vitamin A, 1.6 times more Vitamin B6 and 1.8 times more Vitamin K than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 2.2 times more Vitamin B1, 1.9 times more Vitamin B3, 1.6 times more Vitamin B5, 2.9 times more Vitamin C and 4.6 times more Vitamin E than Plums, canned, purple, water pack, solids and liquids.
• Both Plums, canned, purple, water pack, solids and liquids and Stewed Canned Tomatoes provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Plums, canned, purple, water pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin E
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin A and Vitamin B6
• Both Plums, canned, purple, water pack, solids and liquids as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B9, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Plums, canned, purple, water pack, solids and liquids vs Stewed Canned Tomatoes:

• 1 kg of Stewed Canned Ripe Red Tomatoes contains 4.9 times more Calcium, 2.9 times more Copper, 8.3 times more Iron, 2.4 times more Magnesium, 1.8 times more Manganese, 1.5 times more Phosphorus, 1.6 times more Potassium and 221 times more Sodium than Plums, canned, purple, water pack, solids and liquids.
• Both Plums, canned, purple, water pack, solids and liquids and Stewed Canned Tomatoes contain similar levels of Water per one kilogram.
• 1 kilogram of Plums, canned, purple, water pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Manganese and Phosphorus
• Both Plums, canned, purple, water pack, solids and liquids as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Plums, canned, purple, water pack, solids and liquids has 1.8 times more Carbohydrate and 2.9 times more Sugars than Stewed Canned Tomatoes.
• Both Plums, canned, purple, water pack, solids and liquids and Stewed Canned Tomatoes offer comparable quantities of Fiber per one kilogram.
• Both Plums, canned, purple, water pack, solids and liquids as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.