Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Prunes

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Prunes	4%	2%	94%

Macro Nutrients

	Stewed Canned Tomatoes	Prunes	Recommended Dietary Allowance
Energy	1.27% 37kcal	16.6% 481kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	1.07% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.26% 0.084g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	1.33% 0.23g	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	97% 126g	130g per day for Men 19-50 years
Sugars	6.9% 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	3.68% 2.66g	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.028g	NA	g per day for Men 19-50 years
Fiber	3.73% 1.4g	NA	38g per day for Men 19-50 years
Protein	2.3% 1.3g	9.37% 5.24g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Prunes	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	14% 125μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	26.5% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	12% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	81.2% 1.06mg	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	1.77% 7.1μg	0.71% 2.83μg	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	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Prunes	Recommended Dietary Allowance
Calcium	4.8% 48mg	10.2% 102mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	96% 0.87mg	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	23.6% 1.9mg	62.4% 5mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	19.2% 0.44mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	44% 1500mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	NA	55μg per day for Men 19-50 years
Sodium	21% 313mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	9.66% 1.06mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.15% 5.67g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Prunes per 5 oz

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

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

• 5 ounces of Stewed Canned Tomatoes have more Vitamin C than Prunes.
• While 5 oz of Raw Dehydrated Prunes contain 9.8 times more Vitamin A, 2.6 times more Vitamin B1, 4.7 times more Vitamin B2, 4.2 times more Vitamin B3, 3.7 times more Vitamin B5 and 43.8 times more Vitamin B6 than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin A and Vitamin B6
• 5 ounces of Prunes have insufficient amounts of Vitamin C
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Dehydrated Prunes have insufficient amounts of Vitamin B9, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Stewed Canned Tomatoes have 44.2 times more Sodium and 22.9 times more Water than Prunes.
• While 5 oz of Raw Dehydrated Prunes contain 2.1 times more Calcium, 5.5 times more Copper, 2.6 times more Iron, 5.3 times more Magnesium, 5.3 times more Manganese, 5.6 times more Phosphorus, 5.1 times more Potassium and 4.4 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Dehydrated Prunes contain 13 times more Energy, 14.4 times more Carbohydrate and 4.1 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Dehydrated Prunes provide inadequate amounts of Omega 6 in five ounces.