Comparing Nutrients in 300 calories Prune puree VS Canned Tomatoes with Green Chilies

Weight per 300 calories

• Prune puree: 117g
• Canned Tomatoes with Green Chilies: 2000g

Prune puree has 17.1 times more energy per 100g than Canned Tomatoes with Green Chilies. It has high energy density when compared to other foods. Canned Red Ripe Tomatoes with Green Chilies having very low energy density.

Discover which food has more nutrients per 300 calories - Prune puree or Canned Tomatoes with Green Chilies?

Macros Ratio

	Protein	Fat	Carbs
Prune puree	3%	1%	96%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Prune puree	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.24% 0.23g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.058% 0.019g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	NA	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	NA	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.5% 76g	55.7% 72.4g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	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	22.4% 16.2g	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	NA	NA	g per day for Men 19-50 years
Fiber	10% 3.85g	NA	38g per day for Men 19-50 years
Protein	4.38% 2.45g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Prune puree	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	13% 117μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.9% 0.047mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	80% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	59% 2.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	158% 2.06mg	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	NA	45% 180μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.58% 5mg	138% 124mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prune puree	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	3.6% 36mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	NA	200% 1.8mg	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	41% 3.27mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	NA	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	NA	115% 2.64mg	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	12% 84mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	29.3% 995mg	63% 2140mg	3400mg per day for Men 19-50 years
Selenium	NA	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	535% 8020mg	1500mg per day for Men 19-50 years
Zinc	NA	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	0.95% 35g	51% 1885g	3700g per day for Men 19-50 years

Prune Puree VS Canned Tomatoes With Green Chilies Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Prune puree or Canned Tomatoes with Green Chilies?

Lets compare vitamin content per 300 calories of Prune puree vs Canned Tomatoes with Green Chilies:

• 300 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 3.4 times more Vitamin A, 14.6 times more Vitamin B1, 4.4 times more Vitamin B3, 5.9 times more Vitamin B5 and 24.7 times more Vitamin C than Prune puree.
• 300 calories of Prune puree have insufficient amounts of Vitamin B1 and Vitamin C

Comparing minerals per 300 calories for Prune puree vs Canned Tomatoes with Green Chilies:

• 300 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 11.1 times more Calcium, 1.6 times more Iron, 3.3 times more Phosphorus, 2.2 times more Potassium, 298.7 times more Sodium and 53.8 times more Water than Prune puree.
• 300 calories of Prune puree lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 5.6 times more Protein than Prune puree.
• Both Prune puree and Canned Tomatoes with Green Chilies offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Prune puree provide inadequate amounts of Protein