Comparing Nutrients in 300 calories Plums, canned, purple, extra heavy syrup pack, solids and liquids VS Cooked Ripe Red Tomatoes

Weight per 300 calories

• Plums, canned, purple, extra heavy syrup pack, solids and liquids: 297g
• Cooked Ripe Red Tomatoes: 1667g

Plums, canned, purple, extra heavy syrup pack, solids and liquids have 5.6 times more energy per 100g than Cooked Ripe Red Tomatoes. It has average energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 300 calories - Plums, canned, purple, extra heavy syrup pack, solids and liquids or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, purple, extra heavy syrup pack, solids and liquids	1%	1%	98%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Plums, canned, purple, extra heavy syrup pack, solids and liquids	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	0.074% 0.024g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	NA	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	4.1% 0.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	51.4% 67g	130g per day for Men 19-50 years
Sugars	NA	57.2% 41.5g	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	30% 22g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	7.8% 2.97g	30.7% 11.7g	38g per day for Men 19-50 years
Protein	1.9% 1.07g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, purple, extra heavy syrup pack, solids and liquids	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	4.3% 38.6μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.96% 0.048mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.45% 0.11mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.3% 0.85mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.28% 0.21mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.17% 0.08mg	101% 1.3mg	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	2.23% 8.9μg	54% 217μg	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	1.32% 1.2mg	422% 380mg	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	NA	62.2% 9.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	39% 46.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, purple, extra heavy syrup pack, solids and liquids	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	2.67% 26.7mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	139% 1.25mg	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	30.4% 2.44mg	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	3.54% 15mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	4% 0.092mg	76% 1.75mg	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	5.1% 35.6mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	7.78% 264mg	107% 3633mg	3400mg per day for Men 19-50 years
Selenium	NA	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	3.76% 56.4mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	1.9% 0.21mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	5.86% 217g	42.5% 1572g	3700g per day for Men 19-50 years

Plums, Canned, Purple, Extra Heavy Syrup Pack, Solids And Liquids VS Cooked Ripe Red Tomatoes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Plums, canned, purple, extra heavy syrup pack, solids and liquids or Cooked Ripe Red Tomatoes?

Lets compare vitamin content per 300 calories of Plums, canned, purple, extra heavy syrup pack, solids and liquids vs Cooked Ripe Red Tomatoes:

• 300 kcal of Cooked Ripe Red Tomatoes contain 10.4 times more Vitamin A, 12.6 times more Vitamin B1, 3.3 times more Vitamin B2, 10.5 times more Vitamin B3, 10.1 times more Vitamin B5, 16.4 times more Vitamin B6, 24.3 times more Vitamin B9 and 319.8 times more Vitamin C than Plums, canned, purple, extra heavy syrup pack, solids and liquids.
• 300 calories of Plums, canned, purple, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Plums, canned, purple, extra heavy syrup pack, solids and liquids as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Plums, canned, purple, extra heavy syrup pack, solids and liquids vs Cooked Ripe Red Tomatoes:

• 300 kcal of Cooked Ripe Red Tomatoes contain 6.9 times more Calcium, 11.7 times more Copper, 4.7 times more Iron, 10.1 times more Magnesium, 19 times more Manganese, 13.1 times more Phosphorus, 13.7 times more Potassium, 3.2 times more Sodium, 11.2 times more Zinc and 7.3 times more Water than Plums, canned, purple, extra heavy syrup pack, solids and liquids.
• 300 calories of Plums, canned, purple, extra heavy syrup pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Cooked Ripe Red Tomatoes contain 3.9 times more Fiber and 14.8 times more Protein than Plums, canned, purple, extra heavy syrup pack, solids and liquids.
• Both Plums, canned, purple, extra heavy syrup pack, solids and liquids and Cooked Ripe Red Tomatoes offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Plums, canned, purple, extra heavy syrup pack, solids and liquids provide inadequate amounts of Protein
• Both Plums, canned, purple, extra heavy syrup pack, solids and liquids as well as Cooked Ripe Red Tomatoes provide inadequate amounts of Omega 6 in 300 calories.