Comparing Nutrients in 1 pound Tomatoes VS Plums

Macros Ratio

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

Macro Nutrients

	Tomatoes	Plums	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	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	13.6% 17.6g	40% 52g	130g per day for Men 19-50 years
Sugars	16.5% 12g	62% 45g	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	8.57% 6.2g	19.2% 14g	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	% 23g	g per day for Men 19-50 years
Sucrose	% 0g	% 7.12g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	7.13% 4g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Plums	Recommended Dietary Allowance
Vitamin A	21% 191μg	8.57% 77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	9.07% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	5.67% 22.7μg	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	69% 62mg	48% 43mg	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	16.3% 2.45mg	7.86% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Plums	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	28.7% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	0.23% 9.07μg	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	15.3% 1.22mg	9.64% 0.77mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	10.3% 0.24mg	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	15.6% 109mg	10.4% 72.6mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	21% 712mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	11.6% 429g	10.7% 396g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 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, 2.1 times more Vitamin E and 1.2 times more Vitamin K than Raw Plums.
• While Raw Plums contain 1.4 times more Vitamin B2 and 1.5 times more Vitamin B5 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Plums have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Plums:

• Raw Ripe Red Tomatoes have 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 Ripe Red Tomatoes and Raw Plums have similar amounts of Copper and Water per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Raw Plums have insufficient amounts of Fluoride and Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

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