Comparing Nutrients in 100 grams Tomatoes in Juice with Salt VS Prune puree

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Prune puree	3%	1%	96%

Macro Nutrients

	Tomatoes in Juice with Salt	Prune puree	Recommended Dietary Allowance
Energy	0.55% 16kcal	8.86% 257kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.05% 0.016g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.67% 3.47g	50% 65g	130g per day for Men 19-50 years
Sugars	3.5% 2.55g	53.8% 39g	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	1.8% 1.3g	19% 14g	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	% 1.24g	% 22.3g	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	5% 1.9g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	1.4% 0.79g	3.75% 2.1g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Prune puree	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48% 0.58mg	3.33% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.23% 0.055mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.45% 0.71mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.34% 0.12mg	8.6% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.54% 0.11mg	NA	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% 8μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14% 12.6mg	4.78% 4.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.93% 0.59mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.17% 2.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Prune puree	Recommended Dietary Allowance
Calcium	3.3% 33mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	5.78% 0.052mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.13% 5.1μg	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	7.13% 0.57mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	NA	420mg per day for Men 19-50 years
Manganese	2.96% 0.068mg	NA	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	2.43% 17mg	10.3% 72mg	700mg per day for Men 19-50 years
Potassium	5.6% 191mg	25% 852mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	NA	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	1.53% 23mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	NA	11mg per day for Men 19-50 years
Water	2.56% 95g	0.81% 30g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Tomatoes in Juice with Salt vs Prune puree:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 14.4 times more Vitamin B1 and 2.9 times more Vitamin C than Prune puree.
• While Prune puree contains 5 times more Vitamin A, 3.5 times more Vitamin B3 and 3.7 times more Vitamin B5 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.

Comparing minerals per 100 grams for Tomatoes in Juice with Salt vs Prune puree:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 5 times more Sodium and 3.2 times more Water than Prune puree.
• While Prune puree contains 4.9 times more Iron, 4.2 times more Phosphorus and 4.5 times more Potassium than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Prune puree have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Prune puree contains 16.1 times more Energy, 18.8 times more Carbohydrate, 15.3 times more Sugars, 10.6 times more Fructose, 1.7 times more Fiber and 2.7 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Prune puree have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.