Comparing Nutrients in 1 kilogram Plums VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Plums	5%	5%	90%
Tomatoes	17%	9%	74%

Macro Nutrients

	Plums	Tomatoes	Recommended Dietary Allowance
Energy	16% 460kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	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	2.6% 0.44g	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	88% 114g	30% 39g	130g per day for Men 19-50 years
Sugars	137% 99g	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	42.3% 30.7g	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	% 50.7g	% 12.5g	g per day for Men 19-50 years
Sucrose	% 15.7g	% 0g	g per day for Men 19-50 years
Fiber	37% 14g	31.6% 12g	38g per day for Men 19-50 years
Protein	12.5% 7g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Plums	Tomatoes	Recommended Dietary Allowance
Vitamin A	19% 170μg	46.7% 420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.3% 0.28mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.17mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	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	12.5% 50μg	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	106% 95mg	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	Tomatoes	Recommended Dietary Allowance
Calcium	6% 60mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	65.6% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	0.5% 20μg	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	21.3% 1.7mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	22.6% 0.52mg	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	23% 160mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	46% 1570mg	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	0% 0mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	23.6% 872g	25.5% 945g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Plums vs Tomatoes:

• Raw Plums have 1.4 times more Vitamin B2 and 1.5 times more Vitamin B5 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.5 times more Vitamin A, 1.3 times more Vitamin B1, 1.4 times more Vitamin B3, 2.8 times more Vitamin B6, 3 times more Vitamin B9, 1.4 times more Vitamin C and 2.1 times more Vitamin E than Raw Plums.
• Both Raw Plums and Raw Ripe Red Tomatoes have similar amounts of Vitamin K per 1 kg.
• Both Raw Plums 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 vs Tomatoes:

• Raw Ripe Red Tomatoes contain 1.7 times more Calcium, 1.6 times more Iron, 1.6 times more Magnesium, 2.2 times more Manganese, 1.5 times more Phosphorus, 1.5 times more Potassium and 1.7 times more Zinc than Raw Plums.
• Both Raw Plums and Raw Ripe Red Tomatoes have similar amounts of Copper and Water per 1 kg.
• Both Raw Plums as well as Raw Ripe Red Tomatoes have insufficient amounts of Fluoride and Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Plums have 2.6 times more Energy, 2.9 times more Carbohydrate, 3.8 times more Sugars and 2.2 times more Fructose than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Protein than Raw Plums.
• Both Raw Plums and Raw Ripe Red Tomatoes have similar amounts of Fiber per 1 kg.
• Both Raw Plums as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.