Comparing Nutrients in 1 pound Canned Prune Juice VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Prune Juice	3%	0%	97%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Canned Prune Juice	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	11% 322kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.043% 0.014g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79g	14% 18g	130g per day for Men 19-50 years
Sugars	103% 74.6g	15.6% 11.3g	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	8.2% 5.94g	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	% 5.35g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	12% 4.54g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	4.94% 2.77g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Canned Prune Juice	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.05% 0.073mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.56mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.49mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76% 0.99mg	27.6% 0.36mg	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	14.7% 59μg	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	20.7% 18.6mg	115% 103mg	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	3.63% 0.54mg	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.4μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Prune Juice	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	34.3% 0.31mg	37.8% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	6.83% 273μg	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	67% 5.35mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	29.8% 0.68mg	20.7% 0.48mg	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	16% 113mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	37% 1252mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	9.96% 368g	11.6% 428g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Prune Juice vs Cooked Ripe Red Tomatoes:

• Canned Prune Juice has 3.2 times more Vitamin B2, 1.5 times more Vitamin B3, 2.8 times more Vitamin B6 and 1.2 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A, 2.3 times more Vitamin B1, more Vitamin B9, 5.6 times more Vitamin C and 4.7 times more Vitamin E than Canned Prune Juice.
• Both Canned Prune Juice and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B5 per 1 lb.
• Both Canned Prune Juice as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Prune Juice vs Cooked Ripe Red Tomatoes:

• Canned Prune Juice has 1.7 times more Iron, 1.6 times more Magnesium, 1.4 times more Manganese, 1.3 times more Potassium and 1.5 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Canned Prune Juice and Cooked Ripe Red Tomatoes have similar amounts of Calcium, Copper, Phosphorus, Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Prune Juice has 3.9 times more Energy, 4.4 times more Carbohydrate, 6.6 times more Sugars and 1.4 times more Fiber than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.6 times more Protein than Canned Prune Juice.
• Both Canned Prune Juice as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.