Comparing Nutrients in 7 ounces Tomatoes in Juice with Salt VS Prunes, canned, heavy syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Prunes, canned, heavy syrup pack, solids and liquids	3%	2%	95%

Macro Nutrients

	Tomatoes in Juice with Salt	Prunes, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	7.2% 208kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	NA	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	0.5% 0.085g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.3% 6.9g	42.4% 55g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	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	3.6% 2.6g	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	% 2.46g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.92% 3.77g	20% 7.54g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	3.1% 1.73g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Prunes, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.83% 1.4mg	10.7% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	3.97% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	31% 0.4mg	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	3.97% 16μg	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	27.8% 25mg	6.17% 5.56mg	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	7.8% 1.17mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Prunes, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	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	14% 1.13mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	8.46% 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	4.8% 33.7mg	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	15.2% 228mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	5.1% 188g	3.8% 140g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Prunes, canned, heavy syrup pack, solids and liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomatoes in Juice with Salt versus 7 oz of Prunes, canned, heavy syrup pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tomatoes in Juice with Salt vs Prunes, canned, heavy syrup pack, solids and liquids:

• 7 ounces of Tomatoes in Juice with Salt have 16.9 times more Vitamin B1, more Vitamin B9 and 4.5 times more Vitamin C than Prunes, canned, heavy syrup pack, solids and liquids.
• While 7 oz of Prunes, canned, heavy syrup pack, solids and liquids contain 2 times more Vitamin A, 2.2 times more Vitamin B2 and 1.8 times more Vitamin B6 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Prunes, canned, heavy syrup pack, solids and liquids provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Prunes, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B9
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Prunes, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomatoes in Juice with Salt vs Prunes, canned, heavy syrup pack, solids and liquids:

• 7 ounces of Tomatoes in Juice with Salt have 1.9 times more Calcium, 1.4 times more Iron, 38.3 times more Sodium and 1.3 times more Water than Prunes, canned, heavy syrup pack, solids and liquids.
• While 7 oz of Prunes, canned, heavy syrup pack, solids and liquids contain 2.3 times more Copper, 1.5 times more Magnesium, 1.4 times more Manganese and 1.5 times more Phosphorus than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Prunes, canned, heavy syrup pack, solids and liquids contain similar levels of Potassium per seven ounces.
• 7 ounces of Prunes, canned, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Prunes, canned, heavy syrup pack, solids and liquids lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Prunes, canned, heavy syrup pack, solids and liquids contain 6.6 times more Energy, 8 times more Carbohydrate and 2 times more Fiber than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 7 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Prunes, canned, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 6 and Protein in seven ounces.