Comparing Nutrients in 1 pound Plums VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Plums	5%	5%	90%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Plums	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	7.2% 209kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	1.97% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	21.6% 28g	130g per day for Men 19-50 years
Sugars	62% 45g	22% 16g	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	19.2% 14g	11.8% 8.53g	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	% 23g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 7.12g	% 0.091g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	12% 4.54g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Plums	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	8.57% 77μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.07% 0.12mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	5.93% 0.077mg	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	5.67% 22.7μg	5.67% 22.7μg	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	48% 43mg	40% 36mg	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	7.86% 1.18mg	25% 3.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	56.4% 0.51mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.07μg	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	9.64% 0.77mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	11.6% 0.27mg	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	10.4% 72.6mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	21% 712mg	27.6% 939mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	67% 1002mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	10.7% 396g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Plums VS Stewed Canned Tomatoes per 1 lb

Compare the macro and micronutrient content in 1 lb of Plums versus 1 lb of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Plums vs Stewed Canned Tomatoes:

• 1 pound of Plums has 1.7 times more Vitamin B6, 1.2 times more Vitamin C and 2.7 times more Vitamin K than Stewed Canned Tomatoes.
• While 1 lb of Stewed Canned Ripe Red Tomatoes contains 1.6 times more Vitamin B1, 1.3 times more Vitamin B2, 1.7 times more Vitamin B3 and 3.2 times more Vitamin E than Raw Plums.
• Both Plums and Stewed Canned Tomatoes provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Plums have insufficient amounts of Vitamin E
• 1 pound of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6
• Both Raw Plums as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Plums vs Stewed Canned Tomatoes:

• 1 lb of Stewed Canned Ripe Red Tomatoes contains 5.7 times more Calcium, 2 times more Copper, 7.8 times more Iron, 1.7 times more Magnesium, 1.3 times more Potassium and more Sodium than Raw Plums.
• Both Plums and Stewed Canned Tomatoes contain similar levels of Manganese, Phosphorus and Water per one pound.
• 1 pound of Plums lack sufficient amounts of Calcium and Magnesium
• Both Raw Plums as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Plums has 1.8 times more Carbohydrate, 2.8 times more Sugars, 1.6 times more Fructose and 1.4 times more Fiber than Stewed Canned Tomatoes.
• Both Raw Plums as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.