Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Plums

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Plums	5%	5%	90%

Macro Nutrients

	Stewed Canned Tomatoes	Plums	Recommended Dietary Allowance
Energy	1.27% 37kcal	2.25% 65.2kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.75% 8.77g	12.5% 16g	130g per day for Men 19-50 years
Sugars	6.9% 5g	19.4% 14g	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	3.68% 2.66g	6% 4.35g	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	% 2.3g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 0.028g	% 2.23g	g per day for Men 19-50 years
Fiber	3.73% 1.4g	5.22% 2g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Plums	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	2.68% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	2.83% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	3.83% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	3.16% 0.041mg	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	1.77% 7.1μg	1.77% 7.1μg	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	12.4% 11mg	15% 13.5mg	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	7.84% 1.18mg	2.46% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Plums	Recommended Dietary Allowance
Calcium	4.8% 48mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	8.98% 0.081mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.071% 2.83μg	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	23.6% 1.9mg	3% 0.24mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	3.2% 0.074mg	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	4.05% 28.3mg	3.24% 22.7mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	6.55% 223mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.34% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Plums per 5 oz

Compare the macro and micronutrient content in 5 oz of Stewed Canned Tomatoes versus 5 oz of Plums to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Stewed Canned Tomatoes vs Plums:

• 5 ounces of Stewed Canned Tomatoes have 1.6 times more Vitamin B1, 1.3 times more Vitamin B2, 1.7 times more Vitamin B3 and 3.2 times more Vitamin E than Plums.
• While 5 oz of Raw Plums contain 1.7 times more Vitamin B6 and 2.7 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Plums provide similar amounts of Vitamin B5 and Vitamin C per five ounces.
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6
• 5 ounces of Plums have insufficient amounts of Vitamin E
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Plums have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Plums:

• 5 ounces of Stewed Canned Tomatoes have 5.7 times more Calcium, 2 times more Copper, 7.8 times more Iron, 1.7 times more Magnesium, 1.3 times more Phosphorus, 1.3 times more Potassium and more Sodium than Plums.
• Both Stewed Canned Tomatoes and Plums contain similar levels of Manganese and Water per five ounces.
• 5 ounces of Plums lack sufficient amounts of Calcium and Magnesium
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Plums lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Plums contain 1.8 times more Carbohydrate, 2.8 times more Sugars, 1.6 times more Fructose and 1.4 times more Fiber than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Plums provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.