Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Plums

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Plums	5%	5%	90%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Plums	Recommended Dietary Allowance
Energy	6.2% 180kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	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	31% 40g	88% 114g	130g per day for Men 19-50 years
Sugars	34.3% 25g	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	% 12g	% 50.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 15.7g	g per day for Men 19-50 years
Fiber	18.4% 7g	37% 14g	38g per day for Men 19-50 years
Protein	17% 9.5g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Plums	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	19% 170μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	23.3% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	26% 4.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	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	32.5% 130μg	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	253% 228mg	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	37.3% 5.6mg	17.3% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	53.3% 64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Plums	Recommended Dietary Allowance
Calcium	11% 110mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	63.3% 0.57mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	85% 6.8mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	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	40% 280mg	23% 160mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	46% 1570mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	25.5% 943g	23.6% 872g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes have 1.4 times more Vitamin A, 1.3 times more Vitamin B1, 1.3 times more Vitamin B3, 2.7 times more Vitamin B6, 2.6 times more Vitamin B9, 2.4 times more Vitamin C and 2.2 times more Vitamin E than Raw Plums.
• While Raw Plums contain 2.3 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Plums have similar amounts of Vitamin B2 and Vitamin B5 per 1 kg.
• Both Cooked Ripe Red Tomatoes as well as Raw Plums have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Ripe Red Tomatoes vs Plums:

• Cooked Ripe Red Tomatoes have 1.8 times more Calcium, 1.3 times more Copper, 4 times more Iron, 1.3 times more Magnesium, 2 times more Manganese, 1.8 times more Phosphorus, 1.4 times more Potassium and 1.4 times more Zinc than Raw Plums.
• Both Cooked Ripe Red Tomatoes and Raw Plums have similar amounts of Water per 1 kg.
• Both Cooked Ripe Red Tomatoes as well as Raw Plums have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Ripe Red Tomatoes have 1.4 times more Protein than Raw Plums.
• While Raw Plums contain 2.6 times more Energy, 2.8 times more Carbohydrate, 4 times more Sugars, 2.3 times more Fructose and 2 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Raw Plums have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.