Comparing Nutrients in 7 ounces Prune puree VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Prune puree	3%	1%	96%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Prune puree	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	17.6% 510kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	NA	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	NA	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	9.45% 12.3g	130g per day for Men 19-50 years
Sugars	107% 77.4g	9.63% 7g	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	5.15% 3.73g	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	% 3.23g	g per day for Men 19-50 years
Sucrose	NA	% 0.04g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	5.22% 2g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Prune puree	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	22% 198μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	2.6% 0.034mg	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	2.5% 9.92μg	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	17.4% 15.7mg	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	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prune puree	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	NA	24.7% 0.22mg	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	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	NA	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	NA	5.1% 0.12mg	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	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	49.7% 1691mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	NA	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	3.04% 45.6mg	29.2% 439mg	1500mg per day for Men 19-50 years
Zinc	NA	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	1.6% 59.5g	4.9% 182g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Prune puree vs Stewed Canned Tomatoes:

• Prune puree has 11.1 times more Vitamin A, 3.5 times more Vitamin B3 and 3.8 times more Vitamin B5 than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.8 times more Vitamin C than Prune puree.
• Both Prune puree and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin B1 per 7 oz.

Comparing minerals per 7 ounces for Prune puree vs Stewed Canned Tomatoes:

• Prune puree has 2.1 times more Iron, 3.6 times more Phosphorus and 4.1 times more Potassium than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 9.6 times more Sodium and 3.1 times more Water than Prune puree.
• Both Prune puree and Stewed Canned Ripe Red Tomatoes have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Prune puree has 9.9 times more Energy, 10.5 times more Carbohydrate, 11.1 times more Sugars, 7.4 times more Fructose, 3.3 times more Fiber and 2.3 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Prune puree as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.