Comparing Nutrients in 300 calories Plums, canned, purple, water pack, solids and liquids VS Stewed Canned Tomatoes

Weight per 300 calories

• Plums, canned, purple, water pack, solids and liquids: 732g
• Stewed Canned Tomatoes: 1154g

Plums, canned, purple, water pack, solids and liquids have 1.6 times more energy per 100g than Stewed Canned Tomatoes. It has low energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 300 calories - Plums, canned, purple, water pack, solids and liquids or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, purple, water pack, solids and liquids	3%	0%	97%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Plums, canned, purple, water pack, solids and liquids	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.075% 0.073g	2.26% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.023% 0.007g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.16% 0.035g	1.6g per day for Men 19-50 years
Omega 6	0.086% 0.015g	5.02% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 80.7g	55% 71.4g	130g per day for Men 19-50 years
Sugars	102% 74g	56% 40.6g	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% 21.7g	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	% 19g	g per day for Men 19-50 years
Sucrose	NA	% 0.23g	g per day for Men 19-50 years
Fiber	17.3% 6.6g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	5.1% 2.85g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, purple, water pack, solids and liquids	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	37.4% 337μg	11.5% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	44.2% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	51.5% 8.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.53mg	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	15% 0.2mg	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	5.5% 22μg	14.4% 57.7μg	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	22% 19.8mg	101% 91mg	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	8.8% 1.3mg	64% 9.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.2% 31.5μg	23% 27.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, purple, water pack, solids and liquids	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	5.12% 51.2mg	39.2% 392mg	1000mg per day for Men 19-50 years
Copper	31.7% 0.29mg	144% 1.3mg	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	14.6% 1.17mg	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	8.7% 36.6mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	29.6% 0.68mg	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	13.6% 95mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	27% 922mg	70.2% 2388mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	12.6% 6.92μg	55μg per day for Men 19-50 years
Sodium	0.49% 7.3mg	170% 2550mg	1500mg per day for Men 19-50 years
Zinc	5.32% 0.59mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	17.5% 646g	28.5% 1056g	3700g per day for Men 19-50 years

Plums, Canned, Purple, Water Pack, Solids And Liquids VS Stewed Canned Tomatoes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Plums, canned, purple, water pack, solids and liquids or Stewed Canned Tomatoes?

Lets compare vitamin content per 300 calories of Plums, canned, purple, water pack, solids and liquids vs Stewed Canned Tomatoes:

• 300 calories of Plums, canned, purple, water pack, solids and liquids have 3.2 times more Vitamin A than Stewed Canned Tomatoes.
• While 300 kcal of Stewed Canned Ripe Red Tomatoes contain 3.5 times more Vitamin B1, 1.3 times more Vitamin B2, 3 times more Vitamin B3, 2.5 times more Vitamin B5, 2.6 times more Vitamin B9, 4.6 times more Vitamin C and 7.3 times more Vitamin E than Plums, canned, purple, water pack, solids and liquids.
• Both Plums, canned, purple, water pack, solids and liquids and Stewed Canned Tomatoes provide similar amounts of Vitamin B6 and Vitamin K per 300 calories.
• 300 calories of Plums, canned, purple, water pack, solids and liquids have insufficient amounts of Vitamin B9
• Both Plums, canned, purple, water pack, solids and liquids as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Plums, canned, purple, water pack, solids and liquids vs Stewed Canned Tomatoes:

• 300 kcal of Stewed Canned Ripe Red Tomatoes contain 7.7 times more Calcium, 4.5 times more Copper, 13.1 times more Iron, 3.8 times more Magnesium, 2.8 times more Manganese, 2.4 times more Phosphorus, 2.6 times more Potassium, more Selenium, 348.5 times more Sodium, 3.4 times more Zinc and 1.6 times more Water than Plums, canned, purple, water pack, solids and liquids.
• 300 calories of Plums, canned, purple, water pack, solids and liquids lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Plums, canned, purple, water pack, solids and liquids have 1.8 times more Sugars than Stewed Canned Tomatoes.
• While 300 kcal of Stewed Canned Ripe Red Tomatoes contain 1.8 times more Fiber and 3.7 times more Protein than Plums, canned, purple, water pack, solids and liquids.
• Both Plums, canned, purple, water pack, solids and liquids and Stewed Canned Tomatoes offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Plums, canned, purple, water pack, solids and liquids provide inadequate amounts of Protein
• Both Plums, canned, purple, water pack, solids and liquids as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.