Comparing Nutrients in 100 grams Stewed Canned Tomatoes VS Prunes, canned, heavy syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Prunes, canned, heavy syrup pack, solids and liquids	3%	2%	95%

Macro Nutrients

	Stewed Canned Tomatoes	Prunes, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	0.9% 26kcal	3.62% 105kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.05% 0.016g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	NA	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.074g	0.25% 0.043g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.76% 6.2g	21.4% 28g	130g per day for Men 19-50 years
Sugars	4.86% 3.52g	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	2.6% 1.88g	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	% 1.63g	NA	g per day for Men 19-50 years
Sucrose	% 0.02g	NA	g per day for Men 19-50 years
Fiber	2.63% 1g	10% 3.8g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	1.55% 0.87g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Prunes, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	1% 9μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.83% 0.046mg	2.83% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	9.4% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.46% 0.71mg	5.4% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.3% 0.11mg	2% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.3% 0.017mg	15.6% 0.2mg	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	1.25% 5μg	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	8.78% 7.9mg	3.1% 2.8mg	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	5.53% 0.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Prunes, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	3.4% 34mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	12.4% 0.11mg	13% 0.12mg	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	16.6% 1.33mg	5.13% 0.41mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	3.57% 15mg	420mg per day for Men 19-50 years
Manganese	2.57% 0.059mg	4.26% 0.098mg	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	2.86% 20mg	3.7% 26mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	6.65% 226mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	NA	55μg per day for Men 19-50 years
Sodium	14.7% 221mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	1.73% 0.19mg	11mg per day for Men 19-50 years
Water	2.47% 92g	1.9% 70.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Prunes, canned, heavy syrup pack, solids and liquids per 100 g

Compare the macro and micronutrient content in 100 g of Stewed Canned Tomatoes versus 100 g 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 100 grams of Stewed Canned Tomatoes vs Prunes, canned, heavy syrup pack, solids and liquids:

• 100 grams of Stewed Canned Tomatoes have 1.4 times more Vitamin B1 and 2.8 times more Vitamin C than Prunes, canned, heavy syrup pack, solids and liquids.
• While 100 g of Prunes, canned, heavy syrup pack, solids and liquids contain 4.4 times more Vitamin A, 3.5 times more Vitamin B2 and 11.9 times more Vitamin B6 than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Prunes, canned, heavy syrup pack, solids and liquids provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Stewed Canned Tomatoes have insufficient amounts of Vitamin A and Vitamin B6
• Both Stewed Canned Ripe Red Tomatoes as well as Prunes, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B9, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Stewed Canned Tomatoes vs Prunes, canned, heavy syrup pack, solids and liquids:

• 100 grams of Stewed Canned Tomatoes have 2 times more Calcium, 3.2 times more Iron, 73.7 times more Sodium and 1.3 times more Water than Prunes, canned, heavy syrup pack, solids and liquids.
• While 100 g of Prunes, canned, heavy syrup pack, solids and liquids contain 1.7 times more Manganese and 1.3 times more Phosphorus than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Prunes, canned, heavy syrup pack, solids and liquids contain similar levels of Copper, Magnesium and Potassium per 100 grams.
• 100 grams of Prunes, canned, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium
• Both Stewed Canned Ripe Red Tomatoes as well as Prunes, canned, heavy syrup pack, solids and liquids lack sufficient amounts of Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Prunes, canned, heavy syrup pack, solids and liquids contain 4 times more Energy, 4.5 times more Carbohydrate and 3.8 times more Fiber than Stewed Canned Ripe Red Tomatoes.
• 100 grams of Stewed Canned Tomatoes provide inadequate amounts of Energy
• Both Stewed Canned Ripe Red Tomatoes as well as Prunes, canned, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 6 and Protein in 100 grams.