Comparing Nutrients in 7 ounces Prune puree VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Prune puree	3%	1%	96%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Prune puree	Tomato Puree	Recommended Dietary Allowance
Energy	17.6% 510kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	NA	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	NA	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	13.7% 18g	130g per day for Men 19-50 years
Sugars	107% 77.4g	13.2% 9.6g	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	38% 27.6g	6.5% 4.72g	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	% 44.3g	% 4.86g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	5.85% 3.27g	56g per day for Men 19-50 years

Vitamins

	Prune puree	Tomato Puree	Recommended Dietary Allowance
Vitamin A	22% 198μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	19.2% 0.25mg	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	5.46% 22μg	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	9.5% 8.53mg	23.4% 21mg	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	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prune puree	Tomato Puree	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	NA	63.3% 0.57mg	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	69.5% 5.56mg	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	NA	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	NA	14.6% 0.34mg	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	20.4% 143mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	49.7% 1691mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	NA	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	3.04% 45.6mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	NA	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	1.6% 59.5g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Prune puree VS Tomato Puree per 7 oz

Compare the macro and micronutrient content in 7 oz of Prune puree versus 7 oz of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Prune puree vs Tomato Puree:

• 7 ounces of Prune puree have 3.8 times more Vitamin A, 1.6 times more Vitamin B1 and 1.7 times more Vitamin B3 than Tomato Puree.
• While 7 oz of Canned Tomato Puree contain 2.5 times more Vitamin C than Prune puree.
• Both Prune puree and Tomato Puree provide similar amounts of Vitamin B5 per seven ounces.

Comparing minerals per 7 ounces for Prune puree vs Tomato Puree:

• 7 ounces of Prune puree have 1.7 times more Calcium, 1.6 times more Iron, 1.8 times more Phosphorus and 1.9 times more Potassium than Tomato Puree.
• While 7 oz of Canned Tomato Puree contain 2.9 times more Water than Prune puree.
• 7 ounces of Tomato Puree lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Prune puree have 6.8 times more Energy, 7.2 times more Carbohydrate, 8.1 times more Sugars, 5.8 times more Fructose, 1.7 times more Fiber and 1.3 times more Protein than Tomato Puree.
• 7 ounces of Tomato Puree provide inadequate amounts of Energy