Comparing Nutrients in 1 kilogram Plums VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Plums	5%	5%	90%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Plums	Tomato Paste	Recommended Dietary Allowance
Energy	16% 460kcal	28.3% 820kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	3.13% 1g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	8.94% 1.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 114g	145% 189g	130g per day for Men 19-50 years
Sugars	137% 99g	168% 122g	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	42.3% 30.7g	80.7% 58.5g	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	% 50.7g	% 57.5g	g per day for Men 19-50 years
Sucrose	% 15.7g	% 3g	g per day for Men 19-50 years
Fiber	37% 14g	108% 41g	38g per day for Men 19-50 years
Protein	12.5% 7g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Plums	Tomato Paste	Recommended Dietary Allowance
Vitamin A	19% 170μg	84.4% 760μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.3% 0.28mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.17mg	192% 30.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	166% 2.16mg	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	12.5% 50μg	30% 120μg	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	106% 95mg	243% 219mg	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	287% 43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53.3% 64μg	95% 114μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums	Tomato Paste	Recommended Dietary Allowance
Calcium	6% 60mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	406% 3.65mg	0.9mg per day for Men 19-50 years
Fluoride	0.5% 20μg	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	21.3% 1.7mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	22.6% 0.52mg	131% 3.02mg	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	23% 160mg	119% 830mg	700mg per day for Men 19-50 years
Potassium	46% 1570mg	298% 10140mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	23.6% 872g	20% 735g	3700g per day for Men 19-50 years

Nutrient Comparison: Plums VS Tomato Paste per 1 kg

Compare the macro and micronutrient content in 1 kg of Plums versus 1 kg of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Plums vs Tomato Paste:

• 1 kg of Canned Tomato Paste contains 4.5 times more Vitamin A, 2.1 times more Vitamin B1, 5.9 times more Vitamin B2, 7.4 times more Vitamin B3, 7.4 times more Vitamin B6, 2.4 times more Vitamin B9, 2.3 times more Vitamin C, 16.5 times more Vitamin E and 1.8 times more Vitamin K than Raw Plums.
• Both Plums and Tomato Paste provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Plums have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin E
• Both Raw Plums as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Plums vs Tomato Paste:

• 1 kg of Canned Tomato Paste contains 6 times more Calcium, 6.4 times more Copper, 17.5 times more Iron, 6 times more Magnesium, 5.8 times more Manganese, 5.2 times more Phosphorus, 6.5 times more Potassium, more Selenium, more Sodium and 6.3 times more Zinc than Raw Plums.
• 1 kilogram of Plums lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Canned Tomato Paste contains 1.8 times more Energy, 1.7 times more Carbohydrate, 1.9 times more Fructose, 2.9 times more Fiber and 6.2 times more Protein than Raw Plums.
• Both Plums and Tomato Paste offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Plums provide inadequate amounts of Energy and Protein
• Both Raw Plums as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.