Comparing Nutrients in 1 pound Plums, dried (prunes), stewed, without added sugar VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Plums, dried (prunes), stewed, without added sugar	3%	1%	96%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Plums, dried (prunes), stewed, without added sugar	Tomato Paste	Recommended Dietary Allowance
Energy	16.7% 485kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	0% 0g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	4.06% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	66% 85.8g	130g per day for Men 19-50 years
Sugars	156% 113g	76.2% 55.2g	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	36.6% 26.5g	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	% 26g	g per day for Men 19-50 years
Sucrose	NA	% 1.36g	g per day for Men 19-50 years
Fiber	37% 14g	49% 18.6g	38g per day for Men 19-50 years
Protein	7.78% 4.35g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Plums, dried (prunes), stewed, without added sugar	Tomato Paste	Recommended Dietary Allowance
Vitamin A	8.57% 77μg	38.3% 345μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.07% 0.11mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.5% 3.28mg	87.2% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.49mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76% 0.99mg	75.4% 0.98mg	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	13.6% 54.4μg	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	14.6% 13mg	110% 99mg	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	5.75% 0.86mg	130% 19.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	99% 118μg	43% 51.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, dried (prunes), stewed, without added sugar	Tomato Paste	Recommended Dietary Allowance
Calcium	8.6% 86mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	62% 0.56mg	184% 1.66mg	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	23.2% 1.86mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	26% 0.59mg	59.6% 1.37mg	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	19.4% 136mg	53.8% 376mg	700mg per day for Men 19-50 years
Potassium	43% 1456mg	135% 4599mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	7.83% 0.86mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	8.55% 316g	9% 333g	3700g per day for Men 19-50 years

Nutrient Comparison: Plums, dried (prunes), stewed, without added sugar VS Tomato Paste per 1 lb

Compare the macro and micronutrient content in 1 lb of Plums, dried (prunes), stewed, without added sugar versus 1 lb of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Plums, dried (prunes), stewed, without added sugar vs Tomato Paste:

• 1 pound of Plums, dried (prunes), stewed, without added sugar has 2.3 times more Vitamin K than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 4.5 times more Vitamin A, 2.5 times more Vitamin B1, 1.5 times more Vitamin B2, 4.3 times more Vitamin B3, 1.3 times more Vitamin B5, more Vitamin B9, 7.6 times more Vitamin C and 22.6 times more Vitamin E than Plums, dried (prunes), stewed, without added sugar.
• Both Plums, dried (prunes), stewed, without added sugar and Tomato Paste provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Plums, dried (prunes), stewed, without added sugar have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin E
• Both Plums, dried (prunes), stewed, without added sugar as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Plums, dried (prunes), stewed, without added sugar vs Tomato Paste:

• 1 lb of Canned Tomato Paste contains 1.9 times more Calcium, 3 times more Copper, 7.3 times more Iron, 2.3 times more Magnesium, 2.3 times more Manganese, 2.8 times more Phosphorus, 3.2 times more Potassium, 53 times more Selenium, 59 times more Sodium and 3.3 times more Zinc than Plums, dried (prunes), stewed, without added sugar.
• 1 pound of Plums, dried (prunes), stewed, without added sugar lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Plums, dried (prunes), stewed, without added sugar has 1.3 times more Energy, 1.5 times more Carbohydrate and 2.1 times more Sugars than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 1.3 times more Fiber and 4.5 times more Protein than Plums, dried (prunes), stewed, without added sugar.
• 1 pound of Plums, dried (prunes), stewed, without added sugar provide inadequate amounts of Protein
• Both Plums, dried (prunes), stewed, without added sugar as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in one pound.