Comparing Nutrients in 100 grams Tomato Juice with Salt VS Prunes

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Prunes	4%	2%	94%

Macro Nutrients

	Tomato Juice with Salt	Prunes	Recommended Dietary Allowance
Energy	0.59% 17kcal	11.7% 339kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.059% 0.019g	0.18% 0.059g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	NA	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.022g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.7% 3.53g	68.5% 89g	130g per day for Men 19-50 years
Sugars	3.56% 2.58g	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	1.83% 1.33g	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	1.05% 0.4g	NA	38g per day for Men 19-50 years
Protein	1.5% 0.85g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Prunes	Recommended Dietary Allowance
Vitamin A	2.56% 23μg	9.78% 88μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	9.83% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	12.7% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.2% 0.67mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.36% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.4% 0.07mg	57.3% 0.75mg	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	5% 20μg	0.5% 2μg	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	78% 70mg	0% 0mg	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	2.13% 0.32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Prunes	Recommended Dietary Allowance
Calcium	1% 10mg	7.2% 72mg	1000mg per day for Men 19-50 years
Copper	4.67% 0.042mg	68% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	0.17% 6.9μg	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	4.88% 0.39mg	44% 3.52mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	15.2% 64mg	420mg per day for Men 19-50 years
Manganese	2.96% 0.068mg	13.6% 0.31mg	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	2.7% 19mg	16% 112mg	700mg per day for Men 19-50 years
Potassium	6.4% 217mg	31% 1058mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	NA	55μg per day for Men 19-50 years
Sodium	17% 253mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	6.8% 0.75mg	11mg per day for Men 19-50 years
Water	2.55% 94g	0.11% 4g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Juice with Salt VS Prunes per 100 g

Compare the macro and micronutrient content in 100 g of Tomato Juice with Salt versus 100 g of Prunes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Tomato Juice with Salt vs Prunes:

• 100 grams of Tomato Juice with Salt have 10 times more Vitamin B9 and more Vitamin C than Prunes.
• While 100 g of Raw Dehydrated Prunes contain 3.8 times more Vitamin A, 2.1 times more Vitamin B2, 4.5 times more Vitamin B3 and 10.6 times more Vitamin B6 than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Prunes provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Prunes have insufficient amounts of Vitamin B9 and Vitamin C
• Both Canned Tomato Juice with Salt as well as Raw Dehydrated Prunes have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Tomato Juice with Salt vs Prunes:

• 100 grams of Tomato Juice with Salt have 50.6 times more Sodium and 23.6 times more Water than Prunes.
• While 100 g of Raw Dehydrated Prunes contain 7.2 times more Calcium, 14.5 times more Copper, 9 times more Iron, 5.8 times more Magnesium, 4.6 times more Manganese, 5.9 times more Phosphorus, 4.9 times more Potassium and 6.8 times more Zinc than Canned Tomato Juice with Salt.
• 100 grams of Tomato Juice with Salt lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Dehydrated Prunes contain 19.9 times more Energy, 25.2 times more Carbohydrate and 4.4 times more Protein than Canned Tomato Juice with Salt.
• 100 grams of Tomato Juice with Salt provide inadequate amounts of Energy and Protein
• Both Canned Tomato Juice with Salt as well as Raw Dehydrated Prunes provide inadequate amounts of Omega 6 in 100 grams.