Comparing Nutrients in 100 grams Cooked Ripe Red Tomatoes VS Canned Prune Juice

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Canned Prune Juice	3%	0%	97%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Canned Prune Juice	Recommended Dietary Allowance
Energy	0.62% 18kcal	2.45% 71kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	0.031% 0.03g	97g per day for Men 19-50 years
Saturated Fat	0.047% 0.015g	0.009% 0.003g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.042g	0.041% 0.007g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4g	13.4% 17.5g	130g per day for Men 19-50 years
Sugars	3.43% 2.5g	22.7% 16.5g	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	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	% 1.18g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	1.84% 0.7g	2.63% 1g	38g per day for Men 19-50 years
Protein	1.7% 0.95g	1.1% 0.61g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Canned Prune Juice	Recommended Dietary Allowance
Vitamin A	2.67% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3% 0.036mg	1.33% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.7% 0.022mg	5.4% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.33% 0.53mg	4.9% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.58% 0.13mg	2.14% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	16.8% 0.22mg	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	3.25% 13μg	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	25.3% 23mg	4.56% 4.1mg	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	3.73% 0.56mg	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Canned Prune Juice	Recommended Dietary Allowance
Calcium	1.1% 11mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	7.56% 0.068mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.5% 60.2μg	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	8.5% 0.68mg	14.8% 1.18mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	4.57% 0.11mg	6.57% 0.15mg	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% 28mg	3.57% 25mg	700mg per day for Men 19-50 years
Potassium	6.4% 218mg	8.1% 276mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	1.27% 0.14mg	1.9% 0.21mg	11mg per day for Men 19-50 years
Water	2.55% 94g	2.2% 81.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Canned Prune Juice per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Ripe Red Tomatoes versus 100 g of Canned Prune Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Ripe Red Tomatoes vs Canned Prune Juice:

• 100 grams of Cooked Ripe Red Tomatoes have more Vitamin A, 2.3 times more Vitamin B1, 1.2 times more Vitamin B5, more Vitamin B9, 5.6 times more Vitamin C and 4.7 times more Vitamin E than Canned Prune Juice.
• While 100 g of Canned Prune Juice contain 3.2 times more Vitamin B2, 1.5 times more Vitamin B3 and 2.8 times more Vitamin B6 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Canned Prune Juice provide similar amounts of Vitamin K per 100 grams.
• 100 grams of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 100 grams of Canned Prune Juice have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9 and Vitamin E
• Both Cooked Ripe Red Tomatoes as well as Canned Prune Juice have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Ripe Red Tomatoes vs Canned Prune Juice:

• 100 g of Canned Prune Juice contain 1.7 times more Iron, 1.6 times more Magnesium, 1.4 times more Manganese and 1.3 times more Potassium than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Canned Prune Juice contain similar levels of Copper, Phosphorus and Water per 100 grams.
• Both Cooked Ripe Red Tomatoes as well as Canned Prune Juice lack sufficient amounts of Calcium, Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Canned Prune Juice contain 3.9 times more Energy, 4.4 times more Carbohydrate, 6.6 times more Sugars and 1.4 times more Fiber than Cooked Ripe Red Tomatoes.
• 100 grams of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy and Fiber
• Both Cooked Ripe Red Tomatoes as well as Canned Prune Juice provide inadequate amounts of Omega 3, Omega 6 and Protein in 100 grams.