Comparing Nutrients in 1 kilogram Tomatoes in Juice with Salt VS Plums

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Plums	5%	5%	90%

Macro Nutrients

	Tomatoes in Juice with Salt	Plums	Recommended Dietary Allowance
Energy	5.5% 160kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.7% 34.7g	88% 114g	130g per day for Men 19-50 years
Sugars	35% 25.5g	137% 99g	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	18% 13g	42.3% 30.7g	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	% 12.4g	% 50.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 15.7g	g per day for Men 19-50 years
Fiber	50% 19g	37% 14g	38g per day for Men 19-50 years
Protein	14% 7.9g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Plums	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	19% 170μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	479% 5.75mg	23.3% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.5% 7.12mg	26% 4.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	22.3% 0.29mg	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	20% 80μg	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	140% 126mg	106% 95mg	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	39.3% 5.9mg	17.3% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	53.3% 64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Plums	Recommended Dietary Allowance
Calcium	33% 330mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	63.3% 0.57mg	0.9mg per day for Men 19-50 years
Fluoride	1.28% 51μg	0.5% 20μg	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	71.3% 5.7mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	22.6% 0.52mg	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	24.3% 170mg	23% 160mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	46% 1570mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	76.7% 1150mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	25.6% 948g	23.6% 872g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tomatoes in Juice with Salt vs Plums:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 20.5 times more Vitamin B1, 2.1 times more Vitamin B2, 1.7 times more Vitamin B3, 3.8 times more Vitamin B6, 1.6 times more Vitamin B9, 1.3 times more Vitamin C and 2.3 times more Vitamin E than Raw Plums.
• While Raw Plums contain 2.5 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Raw Plums have similar amounts of Vitamin A and Vitamin B5 per 1 kg.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Plums have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Tomatoes in Juice with Salt vs Plums:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 5.5 times more Calcium, 3.4 times more Iron, 1.4 times more Magnesium, 1.3 times more Manganese, 1.2 times more Potassium, more Selenium and more Sodium than Raw Plums.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Raw Plums have similar amounts of Copper, Phosphorus, Zinc and Water per 1 kg.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Plums have insufficient amounts of Fluoride in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 1.4 times more Fiber than Raw Plums.
• While Raw Plums contain 2.9 times more Energy, 3.3 times more Carbohydrate, 3.9 times more Sugars and 2.3 times more Fructose than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Raw Plums have similar amounts of Protein per 1 kg.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Plums have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.