Comparing Nutrients in 100 grams Tomatoes VS Plums, dried (prunes), stewed, without added sugar

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Plums, dried (prunes), stewed, without added sugar	3%	1%	96%

Macro Nutrients

	Tomatoes	Plums, dried (prunes), stewed, without added sugar	Recommended Dietary Allowance
Energy	0.62% 18kcal	3.7% 107kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	0.031% 0.01g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.08g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3% 3.9g	21.6% 28g	130g per day for Men 19-50 years
Sugars	3.63% 2.63g	34.5% 25g	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	1.9% 1.37g	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	3.16% 1.2g	8.16% 3.1g	38g per day for Men 19-50 years
Protein	1.57% 0.88g	1.7% 0.96g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Plums, dried (prunes), stewed, without added sugar	Recommended Dietary Allowance
Vitamin A	4.67% 42μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.1% 0.037mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	2.14% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1.56% 0.47μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.75% 15μg	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	15.2% 13.7mg	3.22% 2.9mg	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	3.6% 0.54mg	1.27% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.9μg	21.8% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Plums, dried (prunes), stewed, without added sugar	Recommended Dietary Allowance
Calcium	1% 10mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	6.56% 0.059mg	13.7% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	0.058% 2.3μg	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	3.38% 0.27mg	5.13% 0.41mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	4.96% 0.11mg	5.7% 0.13mg	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	3.43% 24mg	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	9.44% 321mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.067% 1mg	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	2.55% 95g	1.9% 69.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Tomatoes vs Plums, dried (prunes), stewed, without added sugar:

• Raw Ripe Red Tomatoes have 2.5 times more Vitamin A, 1.5 times more Vitamin B1, more Vitamin B9, 4.7 times more Vitamin C and 2.8 times more Vitamin E than Plums, dried (prunes), stewed, without added sugar.
• While Plums, dried (prunes), stewed, without added sugar contain 5.3 times more Vitamin B2, 2.7 times more Vitamin B6 and 3.3 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Plums, dried (prunes), stewed, without added sugar have similar amounts of Vitamin B3 and Vitamin B5 per 100 g.
• Both Raw Ripe Red Tomatoes as well as Plums, dried (prunes), stewed, without added sugar have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Tomatoes vs Plums, dried (prunes), stewed, without added sugar:

• Raw Ripe Red Tomatoes have 1.4 times more Water than Plums, dried (prunes), stewed, without added sugar.
• While Plums, dried (prunes), stewed, without added sugar contain 1.9 times more Calcium, 2.1 times more Copper, 1.5 times more Iron, 1.6 times more Magnesium and 1.4 times more Potassium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Plums, dried (prunes), stewed, without added sugar have similar amounts of Manganese, Phosphorus and Zinc per 100 g.
• Both Raw Ripe Red Tomatoes as well as Plums, dried (prunes), stewed, without added sugar have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Plums, dried (prunes), stewed, without added sugar contain 5.9 times more Energy, 7.2 times more Carbohydrate, 9.5 times more Sugars and 2.6 times more Fiber than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Plums, dried (prunes), stewed, without added sugar have similar amounts of Protein per 100 g.
• Both Raw Ripe Red Tomatoes as well as Plums, dried (prunes), stewed, without added sugar have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.