Comparing Nutrients in 1 pound Tomatoes in Juice with Salt VS Prunes

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Prunes	4%	2%	94%

Macro Nutrients

	Tomatoes in Juice with Salt	Prunes	Recommended Dietary Allowance
Energy	2.5% 72.6kcal	53% 1538kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	NA	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	12% 15.7g	311% 404g	130g per day for Men 19-50 years
Sugars	16% 11.6g	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	8.2% 5.94g	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	% 5.62g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	22.7% 8.6g	NA	38g per day for Men 19-50 years
Protein	6.4% 3.6g	30% 16.8g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Prunes	Recommended Dietary Allowance
Vitamin A	10% 91μg	44.4% 399μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	217% 2.6mg	44.6% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	57.6% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.23mg	85% 13.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	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	9.07% 36.3μg	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	63.5% 57mg	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	18% 2.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Prunes	Recommended Dietary Allowance
Calcium	15% 150mg	32.7% 327mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	308% 2.77mg	0.9mg per day for Men 19-50 years
Fluoride	0.58% 23μg	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	32.3% 2.6mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	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	11% 77mg	72.6% 508mg	700mg per day for Men 19-50 years
Potassium	25.5% 866mg	141% 4799mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	34.8% 522mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	11.6% 430g	0.49% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes in Juice with Salt vs Prunes:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 4.9 times more Vitamin B1, 4 times more Vitamin B9 and more Vitamin C than Raw Dehydrated Prunes.
• While Raw Dehydrated Prunes contain 4.4 times more Vitamin A, 3 times more Vitamin B2, 4.2 times more Vitamin B3, 3.6 times more Vitamin B5 and 6.7 times more Vitamin B6 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Dehydrated Prunes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes in Juice with Salt vs Prunes:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 23 times more Sodium and 23.7 times more Water than Raw Dehydrated Prunes.
• While Raw Dehydrated Prunes contain 2.2 times more Calcium, 11.8 times more Copper, 6.2 times more Iron, 6.4 times more Magnesium, 4.6 times more Manganese, 6.6 times more Phosphorus, 5.5 times more Potassium and 6.3 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.

Comparison of macro-nutrients per 1 pound:

• Raw Dehydrated Prunes contain 21.2 times more Energy, 25.7 times more Carbohydrate and 4.7 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Dehydrated Prunes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.