Comparing Nutrients in 7 ounces Plums, canned, heavy syrup, drained VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, heavy syrup, drained	2%	1%	97%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Plums, canned, heavy syrup, drained	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	6.1% 177kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	0.49% 0.083g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.3% 46g	6.12% 7.96g	130g per day for Men 19-50 years
Sugars	59% 43g	6.8% 4.94g	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	3.6% 2.6g	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	% 2.34g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	1.56% 0.87g	3.37% 1.9g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, heavy syrup, drained	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.8% 0.034mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.26% 0.081mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	6.6% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.27% 0.056mg	12% 0.16mg	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	1.5% 5.95μg	6.45% 25.8μg	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	0.88% 0.79mg	50.3% 45.2mg	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	3.44% 0.52mg	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, heavy syrup, drained	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	2% 20mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	16.5% 0.15mg	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	21% 1.67mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	NA	9.06% 0.21mg	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	4.25% 29.8mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	5.43% 185mg	12.7% 433mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	4.08% 151g	5.06% 187g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Plums, canned, heavy syrup, drained vs Cooked Ripe Red Tomatoes:

• Plums, canned, heavy syrup, drained have 1.9 times more Vitamin B2 and 2.3 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.1 times more Vitamin B1, 1.8 times more Vitamin B3, 2.8 times more Vitamin B6, 4.3 times more Vitamin B9, 57 times more Vitamin C and 2.2 times more Vitamin E than Plums, canned, heavy syrup, drained.
• Both Plums, canned, heavy syrup, drained and Cooked Ripe Red Tomatoes have similar amounts of Vitamin A per 7 oz.
• Both Plums, canned, heavy syrup, drained as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Plums, canned, heavy syrup, drained vs Cooked Ripe Red Tomatoes:

• Plums, canned, heavy syrup, drained have 1.2 times more Iron and 1.7 times more Sodium than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.6 times more Copper, 1.8 times more Magnesium, 1.9 times more Phosphorus, 2.3 times more Potassium and 2 times more Zinc than Plums, canned, heavy syrup, drained.
• Both Plums, canned, heavy syrup, drained and Cooked Ripe Red Tomatoes have similar amounts of Calcium and Water per 7 oz.
• Both Plums, canned, heavy syrup, drained as well as Cooked Ripe Red Tomatoes have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Plums, canned, heavy syrup, drained have 4.9 times more Energy, 5.8 times more Carbohydrate, 8.7 times more Sugars and 2.1 times more Fiber than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.2 times more Protein than Plums, canned, heavy syrup, drained.
• Both Plums, canned, heavy syrup, drained as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.