Comparing Nutrients in 1 pound Plums, dried (prunes), stewed, without added sugar VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Plums, dried (prunes), stewed, without added sugar	3%	1%	96%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Plums, dried (prunes), stewed, without added sugar	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	16.7% 485kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	156% 113g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	37% 14g	NA	38g per day for Men 19-50 years
Protein	7.78% 4.35g	5.6% 3.13g	56g per day for Men 19-50 years

Vitamins

	Plums, dried (prunes), stewed, without added sugar	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	8.57% 77μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.07% 0.11mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.5% 3.28mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.49mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76% 0.99mg	36% 0.47mg	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	10.2% 41μg	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	31.2% 28mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	99% 118μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, dried (prunes), stewed, without added sugar	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	8.6% 86mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	62% 0.56mg	45.4% 0.41mg	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	14.7% 1.18mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	26% 0.59mg	26% 0.6mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	43% 1456mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	121% 1819mg	1500mg per day for Men 19-50 years
Zinc	7.83% 0.86mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	8.55% 316g	11.6% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Plums, dried (prunes), stewed, without added sugar VS Canned Tomatoes with Green Chilies per 1 lb

Compare the macro and micronutrient content in 1 lb of Plums, dried (prunes), stewed, without added sugar versus 1 lb of Canned Tomatoes with Green Chilies 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 Canned Tomatoes with Green Chilies:

• 1 pound of Plums, dried (prunes), stewed, without added sugar has 5.3 times more Vitamin B2 and 2.1 times more Vitamin B6 than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains 1.4 times more Vitamin B1, 1.4 times more Vitamin B5, more Vitamin B9 and 2.1 times more Vitamin C than Plums, dried (prunes), stewed, without added sugar.
• Both Plums, dried (prunes), stewed, without added sugar and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Plums, dried (prunes), stewed, without added sugar have insufficient amounts of Vitamin A and Vitamin B9
• 1 pound of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Plums, dried (prunes), stewed, without added sugar as well as Canned Red Ripe Tomatoes with Green Chilies 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 Canned Tomatoes with Green Chilies:

• 1 pound of Plums, dried (prunes), stewed, without added sugar has 1.4 times more Copper, 1.6 times more Iron, 1.6 times more Magnesium, 2.1 times more Phosphorus and 3 times more Potassium than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains 401 times more Sodium and 1.4 times more Water than Plums, dried (prunes), stewed, without added sugar.
• Both Plums, dried (prunes), stewed, without added sugar and Canned Tomatoes with Green Chilies contain similar levels of Manganese per one pound.
• 1 pound of Plums, dried (prunes), stewed, without added sugar lack sufficient amounts of Calcium
• Both Plums, dried (prunes), stewed, without added sugar as well as Canned Red Ripe Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Plums, dried (prunes), stewed, without added sugar has 7.1 times more Energy and 7.8 times more Carbohydrate than Canned Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy
• Both Plums, dried (prunes), stewed, without added sugar as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Omega 3, Omega 6 and Protein in one pound.