Comparing Nutrients in 100 grams Tomatoes VS Prune puree

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Prune puree	3%	1%	96%

Macro Nutrients

	Tomatoes	Prune puree	Recommended Dietary Allowance
Energy	0.62% 18kcal	8.86% 257kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	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	0.47% 0.08g	NA	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	50% 65g	130g per day for Men 19-50 years
Sugars	3.63% 2.63g	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	1.9% 1.37g	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	% 1.25g	% 22.3g	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.16% 1.2g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	1.57% 0.88g	3.75% 2.1g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Prune puree	Recommended Dietary Allowance
Vitamin A	4.67% 42μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.1% 0.037mg	3.33% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	8.6% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	NA	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	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	15.2% 13.7mg	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	3.6% 0.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Prune puree	Recommended Dietary Allowance
Calcium	1% 10mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	6.56% 0.059mg	NA	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	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	NA	420mg per day for Men 19-50 years
Manganese	4.96% 0.11mg	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	3.43% 24mg	10.3% 72mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	25% 852mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	1.53% 23mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	NA	11mg per day for Men 19-50 years
Water	2.55% 95g	0.81% 30g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Tomatoes vs Prune puree:

• Raw Ripe Red Tomatoes have 3.2 times more Vitamin C than Prune puree.
• While Prune puree contains 2.4 times more Vitamin A, 4.2 times more Vitamin B3 and 4.8 times more Vitamin B5 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Prune puree have similar amounts of Vitamin B1 per 100 g.

Comparing minerals per 100 grams for Tomatoes vs Prune puree:

• Raw Ripe Red Tomatoes have 3.2 times more Water than Prune puree.
• While Prune puree contains 3.1 times more Calcium, 10.4 times more Iron, 3 times more Phosphorus, 3.6 times more Potassium and 4.6 times more Sodium than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 100 grams:

• Prune puree contains 14.3 times more Energy, 16.7 times more Carbohydrate, 14.8 times more Sugars, 10.1 times more Fructose, 2.8 times more Fiber and 2.4 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Prune puree have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.