Comparing Nutrients in 1 pound Plums VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Plums	5%	5%	90%
Tomatoes	17%	9%	74%

Macro Nutrients

	Plums	Tomatoes	Recommended Dietary Allowance
Energy	7.2% 209kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.4% 0.13g	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	2.13% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	62% 45g	16.5% 12g	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	8.57% 6.2g	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	% 5.67g	g per day for Men 19-50 years
Sucrose	% 7.12g	% 0g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	7.13% 4g	56g per day for Men 19-50 years

Vitamins

	Plums	Tomatoes	Recommended Dietary Allowance
Vitamin A	8.57% 77μg	21% 191μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.07% 0.12mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	8.07% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.1% 2.13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.67% 22.7μg	17% 68μg	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	69% 62mg	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	16.3% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums	Tomatoes	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	29.7% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.07μg	0.26% 10.4μg	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	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	22.5% 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	10.4% 72.6mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	21% 712mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.5% 22.7mg	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	11.6% 429g	3700g per day for Men 19-50 years

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

• Raw Plums have 1.4 times more Vitamin B2 and 1.5 times more Vitamin B5 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.5 times more Vitamin A, 1.3 times more Vitamin B1, 1.4 times more Vitamin B3, 2.8 times more Vitamin B6, 3 times more Vitamin B9, 1.4 times more Vitamin C and 2.1 times more Vitamin E than Raw Plums.
• Both Raw Plums and Raw Ripe Red Tomatoes have similar amounts of Vitamin K per 1 lb.
• Both Raw Plums as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Plums vs Tomatoes:

• Raw Ripe Red Tomatoes contain 1.7 times more Calcium, 1.6 times more Iron, 1.6 times more Magnesium, 2.2 times more Manganese, 1.5 times more Phosphorus, 1.5 times more Potassium and 1.7 times more Zinc than Raw Plums.
• Both Raw Plums and Raw Ripe Red Tomatoes have similar amounts of Copper and Water per 1 lb.
• Both Raw Plums as well as Raw Ripe Red Tomatoes have insufficient amounts of Fluoride and Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Plums have 2.6 times more Energy, 2.9 times more Carbohydrate, 3.8 times more Sugars and 2.2 times more Fructose than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Protein than Raw Plums.
• Both Raw Plums and Raw Ripe Red Tomatoes have similar amounts of Fiber per 1 lb.
• Both Raw Plums as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.