Comparing Nutrients in 1 kilogram Prunes, canned, heavy syrup pack, solids and liquids VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Prunes, canned, heavy syrup pack, solids and liquids	3%	2%	95%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Prunes, canned, heavy syrup pack, solids and liquids	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	36.2% 1050kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	NA	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	2.53% 0.43g	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	214% 278g	47.6% 62g	130g per day for Men 19-50 years
Sugars	NA	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	100% 38g	26.3% 10g	38g per day for Men 19-50 years
Protein	15.5% 8.7g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Prunes, canned, heavy syrup pack, solids and liquids	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.22mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54% 8.66mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	156% 2.03mg	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	0% 0μg	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	31% 28mg	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	NA	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prunes, canned, heavy syrup pack, solids and liquids	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	17% 170mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	131% 1.18mg	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	51.3% 4.1mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	42.6% 0.98mg	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	37% 260mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	66.5% 2260mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	19% 707g	24.7% 915g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Prunes, canned, heavy syrup pack, solids and liquids vs Stewed Canned Tomatoes:

• Prunes, canned, heavy syrup pack, solids and liquids have 4.4 times more Vitamin A, 3.5 times more Vitamin B2, 1.2 times more Vitamin B3 and 11.9 times more Vitamin B6 than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.4 times more Vitamin B1, more Vitamin B9 and 2.8 times more Vitamin C than Prunes, canned, heavy syrup pack, solids and liquids.
• Both Prunes, canned, heavy syrup pack, solids and liquids and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin B5 per 1 kg.
• Both Prunes, canned, heavy syrup pack, solids and liquids as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Prunes, canned, heavy syrup pack, solids and liquids vs Stewed Canned Tomatoes:

• Prunes, canned, heavy syrup pack, solids and liquids have 1.3 times more Magnesium, 1.7 times more Manganese and 1.3 times more Phosphorus than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 2 times more Calcium, 3.2 times more Iron, 73.7 times more Sodium and 1.3 times more Water than Prunes, canned, heavy syrup pack, solids and liquids.
• Both Prunes, canned, heavy syrup pack, solids and liquids and Stewed Canned Ripe Red Tomatoes have similar amounts of Copper, Potassium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Prunes, canned, heavy syrup pack, solids and liquids have 4 times more Energy, 4.5 times more Carbohydrate and 3.8 times more Fiber than Stewed Canned Ripe Red Tomatoes.
• Both Prunes, canned, heavy syrup pack, solids and liquids and Stewed Canned Ripe Red Tomatoes have similar amounts of Protein per 1 kg.
• Both Prunes, canned, heavy syrup pack, solids and liquids as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.