Comparing Nutrients in 1 pound Tomato Paste VS Prunes

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Prunes	4%	2%	94%

Macro Nutrients

	Tomato Paste	Prunes	Recommended Dietary Allowance
Energy	13% 372kcal	53% 1538kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 85.8g	311% 404g	130g per day for Men 19-50 years
Sugars	76.2% 55.2g	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	36.6% 26.5g	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	% 26g	NA	g per day for Men 19-50 years
Sucrose	% 1.36g	NA	g per day for Men 19-50 years
Fiber	49% 18.6g	NA	38g per day for Men 19-50 years
Protein	35% 19.6g	30% 16.8g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Prunes	Recommended Dietary Allowance
Vitamin A	38.3% 345μg	44.4% 399μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	44.6% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	57.6% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.2% 14mg	85% 13.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	260% 3.38mg	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	13.6% 54.4μg	2.27% 9.07μg	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	110% 99mg	0% 0mg	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	130% 19.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43% 51.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Prunes	Recommended Dietary Allowance
Calcium	16.3% 163mg	32.7% 327mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	308% 2.77mg	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	169% 13.5mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	59.6% 1.37mg	61.5% 1.4mg	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	53.8% 376mg	72.6% 508mg	700mg per day for Men 19-50 years
Potassium	135% 4599mg	141% 4799mg	3400mg per day for Men 19-50 years
Selenium	43.7% 24μg	NA	55μg per day for Men 19-50 years
Sodium	18% 268mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	9% 333g	0.49% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Prunes per 1 lb

Compare the macro and micronutrient content in 1 lb of Tomato Paste versus 1 lb of Prunes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Tomato Paste vs Prunes:

• 1 pound of Tomato Paste has 6 times more Vitamin B9 and more Vitamin C than Prunes.
• While 1 lb of Raw Dehydrated Prunes contains 2 times more Vitamin B1, 2.9 times more Vitamin B5 and 3.4 times more Vitamin B6 than Canned Tomato Paste.
• Both Tomato Paste and Prunes provide similar amounts of Vitamin A, Vitamin B2 and Vitamin B3 per one pound.
• 1 pound of Prunes have insufficient amounts of Vitamin B9 and Vitamin C
• Both Canned Tomato Paste as well as Raw Dehydrated Prunes have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tomato Paste vs Prunes:

• 1 pound of Tomato Paste has 11.8 times more Sodium than Prunes.
• While 1 lb of Raw Dehydrated Prunes contains 2 times more Calcium, 1.7 times more Copper, 1.5 times more Magnesium and 1.3 times more Phosphorus than Canned Tomato Paste.
• Both Tomato Paste and Prunes contain similar levels of Iron, Manganese, Potassium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Dehydrated Prunes contains 4.1 times more Energy and 4.7 times more Carbohydrate than Canned Tomato Paste.
• Both Tomato Paste and Prunes offer comparable quantities of Protein per one pound.
• Both Canned Tomato Paste as well as Raw Dehydrated Prunes provide inadequate amounts of Omega 6 in one pound.