Comparing Nutrients in 5 ounces Cooked Ripe Red Tomatoes VS Plums, dried (prunes), stewed, without added sugar

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Plums, dried (prunes), stewed, without added sugar	3%	1%	96%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Plums, dried (prunes), stewed, without added sugar	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	5.23% 152kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	0.22% 0.037g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.37% 5.7g	30.6% 40g	130g per day for Men 19-50 years
Sugars	4.87% 3.53g	49% 35.4g	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	2.56% 1.86g	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	% 1.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	2.6% 0.99g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	2.43% 1.36g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Plums, dried (prunes), stewed, without added sugar	Recommended Dietary Allowance
Vitamin A	3.78% 34μg	2.68% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.25% 0.051mg	2.83% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.7% 0.75mg	6.4% 1.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.66% 0.18mg	3.03% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	23.8% 0.31mg	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	4.6% 18.4μg	0% 0μg	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	36% 32.3mg	4.57% 4.1mg	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	5.3% 0.79mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	31% 37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Plums, dried (prunes), stewed, without added sugar	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	19.4% 0.17mg	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	12% 0.96mg	7.26% 0.58mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	6.47% 0.15mg	8.07% 0.19mg	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	5.67% 39.7mg	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	9.1% 309mg	13.4% 455mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	3.6% 134g	2.67% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Plums, dried (prunes), stewed, without added sugar per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Ripe Red Tomatoes versus 5 oz of Plums, dried (prunes), stewed, without added sugar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Ripe Red Tomatoes vs Plums, dried (prunes), stewed, without added sugar:

• 5 ounces of Cooked Ripe Red Tomatoes have 1.4 times more Vitamin A, 1.5 times more Vitamin B1, 1.2 times more Vitamin B5, more Vitamin B9, 7.9 times more Vitamin C and 2.9 times more Vitamin E than Plums, dried (prunes), stewed, without added sugar.
• While 5 oz of Plums, dried (prunes), stewed, without added sugar contain 4.5 times more Vitamin B2, 1.4 times more Vitamin B3, 2.8 times more Vitamin B6 and 9.3 times more Vitamin K than Cooked Ripe Red Tomatoes.
• 5 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 5 ounces of Plums, dried (prunes), stewed, without added sugar have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin E
• Both Cooked Ripe Red Tomatoes as well as Plums, dried (prunes), stewed, without added sugar have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Ripe Red Tomatoes vs Plums, dried (prunes), stewed, without added sugar:

• 5 ounces of Cooked Ripe Red Tomatoes have 1.7 times more Iron and 1.4 times more Water than Plums, dried (prunes), stewed, without added sugar.
• While 5 oz of Plums, dried (prunes), stewed, without added sugar contain 1.6 times more Copper, 2 times more Magnesium and 1.5 times more Potassium than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Plums, dried (prunes), stewed, without added sugar contain similar levels of Manganese and Phosphorus per five ounces.
• Both Cooked Ripe Red Tomatoes as well as Plums, dried (prunes), stewed, without added sugar lack sufficient amounts of Calcium, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Plums, dried (prunes), stewed, without added sugar contain 5.9 times more Energy, 7 times more Carbohydrate, 10 times more Sugars and 4.4 times more Fiber than Cooked Ripe Red Tomatoes.
• 5 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy and Fiber
• Both Cooked Ripe Red Tomatoes as well as Plums, dried (prunes), stewed, without added sugar provide inadequate amounts of Omega 3, Omega 6 and Protein in five ounces.