Comparing Nutrients in 1 pound Tomato Juice with Salt VS Dried Plums

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Dried Plums	3%	1%	96%

Macro Nutrients

	Tomato Juice with Salt	Dried Plums	Recommended Dietary Allowance
Energy	2.66% 77kcal	37.5% 1089kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	1.78% 1.72g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.3% 16g	223% 290g	130g per day for Men 19-50 years
Sugars	16% 11.7g	239% 173g	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	8.32% 6.03g	77.6% 56.2g	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	% 5.67g	% 116g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.68g	g per day for Men 19-50 years
Fiber	4.77% 1.8g	84.8% 32.2g	38g per day for Men 19-50 years
Protein	6.9% 3.86g	17.7% 9.9g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Dried Plums	Recommended Dietary Allowance
Vitamin A	11.6% 104μg	19.7% 177μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.2% 0.35mg	65% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.05mg	53.4% 8.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	38.3% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	71.5% 0.93mg	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	22.7% 91μg	4.54% 18μg	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	353% 318mg	3.02% 2.72mg	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	9.68% 1.45mg	13% 1.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	225% 270μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Dried Plums	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	142% 1.27mg	0.9mg per day for Men 19-50 years
Fluoride	0.78% 31.3μg	0.45% 18μg	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	22% 1.77mg	52.7% 4.2mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	44.3% 186mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	59% 1.36mg	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	12.3% 86mg	44.7% 313mg	700mg per day for Men 19-50 years
Potassium	29% 984mg	98% 3320mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	76.5% 1148mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	18% 2mg	11mg per day for Men 19-50 years
Water	11.6% 427g	3.8% 140g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Juice with Salt VS Dried Plums per 1 lb

Compare the macro and micronutrient content in 1 lb of Tomato Juice with Salt versus 1 lb of Dried Plums to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Tomato Juice with Salt vs Dried Plums:

• 1 pound of Tomato Juice with Salt has 2 times more Vitamin B1, 5 times more Vitamin B9 and 116.8 times more Vitamin C than Dried Plums.
• While 1 lb of Raw Dried Plums contains 1.7 times more Vitamin A, 2.4 times more Vitamin B2, 2.8 times more Vitamin B3, 2.9 times more Vitamin B6, 1.3 times more Vitamin E and 25.9 times more Vitamin K than Canned Tomato Juice with Salt.
• 1 pound of Tomato Juice with Salt have insufficient amounts of Vitamin K
• 1 pound of Dried Plums have insufficient amounts of Vitamin B9 and Vitamin C
• Both Canned Tomato Juice with Salt as well as Raw Dried Plums have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tomato Juice with Salt vs Dried Plums:

• 1 pound of Tomato Juice with Salt has 126.5 times more Sodium and 3 times more Water than Dried Plums.
• While 1 lb of Raw Dried Plums contains 4.3 times more Calcium, 6.7 times more Copper, 2.4 times more Iron, 3.7 times more Magnesium, 4.4 times more Manganese, 3.6 times more Phosphorus, 3.4 times more Potassium and 4 times more Zinc than Canned Tomato Juice with Salt.
• 1 pound of Tomato Juice with Salt lack sufficient amounts of Calcium and Zinc
• Both Canned Tomato Juice with Salt as well as Raw Dried Plums lack sufficient amounts of Fluoride and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Dried Plums contains 14.1 times more Energy, 18.1 times more Carbohydrate, 14.8 times more Sugars, 9.3 times more Fructose, 17.8 times more Fiber and 2.6 times more Protein than Canned Tomato Juice with Salt.
• 1 pound of Tomato Juice with Salt provide inadequate amounts of Energy, Fiber and Protein
• Both Canned Tomato Juice with Salt as well as Raw Dried Plums provide inadequate amounts of Omega 3 and Omega 6 in one pound.