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

Macros Ratio

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

Macro Nutrients

	Stewed Canned Tomatoes	Plums, canned, purple, water pack, solids and liquids	Recommended Dietary Allowance
Energy	8.97% 260kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.031% 0.01g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.6% 62g	85% 110g	130g per day for Men 19-50 years
Sugars	48.6% 35.2g	139% 101g	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	26% 19g	NA	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	% 16.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	23.7% 9g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	6.96% 3.9g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

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

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

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

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

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

• 1 kilogram of Stewed Canned Tomatoes has 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 Stewed Canned Tomatoes and Plums, canned, purple, water pack, solids and liquids 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 Stewed Canned Ripe Red Tomatoes as well as Plums, canned, purple, water pack, solids and liquids lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

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