Comparing Nutrients in 7 ounces Stewed Canned Tomatoes VS Plums, canned, purple, water pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Plums, canned, purple, water pack, solids and liquids	3%	0%	97%

Macro Nutrients

	Stewed Canned Tomatoes	Plums, canned, purple, water pack, solids and liquids	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.02% 0.02g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.006% 0.002g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	0.023% 0.004g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.45% 12.3g	17% 22g	130g per day for Men 19-50 years
Sugars	9.63% 7g	27.6% 20g	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	5.15% 3.73g	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	% 3.23g	NA	g per day for Men 19-50 years
Sucrose	% 0.04g	NA	g per day for Men 19-50 years
Fiber	5.22% 2g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	1.4% 0.77g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Plums, canned, purple, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	2% 18μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	6.26% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	4.6% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	2.86% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	4.12% 0.054mg	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	2.5% 9.92μg	1.5% 5.95μg	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	17.4% 15.7mg	5.95% 5.36mg	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	11% 1.65mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	7.1% 8.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Plums, canned, purple, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	8.6% 0.077mg	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	33% 2.64mg	3.97% 0.32mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	5.1% 0.12mg	2.85% 0.065mg	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	3.7% 25.8mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	29.2% 439mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.9% 182g	4.74% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Plums, canned, purple, water pack, solids and liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Stewed Canned Tomatoes versus 7 oz of Plums, canned, purple, water pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Stewed Canned Tomatoes vs Plums, canned, purple, water pack, solids and liquids:

• 7 ounces of Stewed Canned Tomatoes have 2.2 times more Vitamin B1, 1.9 times more Vitamin B3, 1.6 times more Vitamin B5, 2.9 times more Vitamin C and 4.6 times more Vitamin E than Plums, canned, purple, water pack, solids and liquids.
• While 7 oz of Plums, canned, purple, water pack, solids and liquids contain 5.1 times more Vitamin A, 1.6 times more Vitamin B6 and 1.8 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Plums, canned, purple, water pack, solids and liquids provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin A and Vitamin B6
• 7 ounces of Plums, canned, purple, water pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin E
• Both Stewed Canned Ripe Red Tomatoes as well as Plums, canned, purple, water pack, solids and liquids have insufficient amounts of Vitamin B9, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Stewed Canned Tomatoes vs Plums, canned, purple, water pack, solids and liquids:

• 7 ounces of Stewed Canned Tomatoes have 4.9 times more Calcium, 2.9 times more Copper, 8.3 times more Iron, 2.4 times more Magnesium, 1.8 times more Manganese, 1.5 times more Phosphorus, 1.6 times more Potassium and 221 times more Sodium than Plums, canned, purple, water pack, solids and liquids.
• Both Stewed Canned Tomatoes and Plums, canned, purple, water pack, solids and liquids contain similar levels of Water per seven ounces.
• 7 ounces of Plums, canned, purple, water pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Manganese and Phosphorus
• Both Stewed Canned Ripe Red Tomatoes as well as Plums, canned, purple, water pack, solids and liquids lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Plums, canned, purple, water pack, solids and liquids contain 1.8 times more Carbohydrate and 2.9 times more Sugars than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Plums, canned, purple, water pack, solids and liquids offer comparable quantities of Fiber per seven ounces.
• Both Stewed Canned Ripe Red Tomatoes as well as Plums, canned, purple, water pack, solids and liquids provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.