Comparing Nutrients in 500 calories Plums, dried (prunes), stewed, without added sugarVS Tomatoes

Weight per 500 calories

Plums, dried (prunes), stewed, without added sugar

467g

Tomatoes

2778g

Plums, dried (prunes), stewed, without added sugar have 5.9 times more energy per 100g than Tomatoes. It has average energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Plums, dried (prunes), stewed, without added sugar or Tomatoes?

Macros Ratio

Protein Fat Carbs

Plums, dried (prunes), stewed, without added sugar

96%

Tomatoes

17%

74%

500 kcal ▼

Macro Nutrients

Plums, dried (prunes), stewed, without added sugarvs Tomatoes

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.77%0.75g

Fat

5.73%5.56g

0.75 gvs5.56 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.15%0.047g

Saturated Fat

2.43%0.78g

0.047 gvs0.78 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g

Omega 3

5.2%0.083g

0 gvs0.083 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.71%0.12g

Omega 6

13%2.22g

0.12 gvs2.22 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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101%131g

Carbohydrate

83%108g

131 gvs108 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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161%117g

Sugars

101%73g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

117 gvs73 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

52.5%38g

≤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]

NA gvs38 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%34.7g

NA gvs34.7 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0g

NA gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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38%14.5g

Fiber

87.7%33.3g

14.5 gvs33.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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8%4.5g

Protein

43.7%24.4g

4.5 gvs24.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Plums, dried (prunes), stewed, without added sugarvs Tomatoes

8.83%79.4μg

Vitamin A

130%1167μg

RAE, retinol activity equivalents

79.4 μgvs1167 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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9.35%0.11mg

Vitamin B1

85.6%1.03mg

Thiamine

0.11 mgvs1.03 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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36%0.47mg

Vitamin B2

40.6%0.53mg

Riboflavin

0.47 mgvs0.53 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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21%3.38mg

Vitamin B3

103%16.5mg

Niacin, nicotinic acid, niacinamide

3.38 mgvs16.5 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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10%0.5mg

Vitamin B5

49.4%2.47mg

Pantothenic acid

0.5 mgvs2.47 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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78.4%1mg

Vitamin B6

171%2.22mg

Pyridoxine

1 mgvs2.22 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

43.4%13μg

Biotin

NA μgvs13 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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0%0μg

Vitamin B9

104%417μg

Folates and Folic Acid

0 μgvs417 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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15%13.6mg

Vitamin C

423%381mg

Ascorbic acid

13.6 mgvs381 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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5.9%0.89mg

Vitamin E

100%15mg

Tocopherols and Tocotrienols

0.89 mgvs15 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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102%122μg

Vitamin K

183%219μg

Phytomenadione or phylloquinone

122 μgvs219 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Plums, dried (prunes), stewed, without added sugarvs Tomatoes

8.88%88.8mg

Calcium

27.8%278mg

88.8 mgvs278 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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64%0.57mg

Copper

182%1.64mg

0.57 mgvs1.64 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

1.6%64μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs64 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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24%1.9mg

Iron

94%7.5mg

1.9 mgvs7.5 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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20%84mg

Magnesium

72.8%306mg

84 mgvs306 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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26.6%0.61mg

Manganese

138%3.17mg

0.61 mgvs3.17 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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20%140mg

Phosphorus

95%667mg

140 mgvs667 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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44%1500mg

Potassium

194%6583mg

1500 mgvs6583 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0.85%0.47μg

Selenium

0%0μg

0.47 μgvs0 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.31%4.67mg

Sodium

9.26%139mg

4.67 mgvs139 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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8.07%0.89mg

Zinc

43%4.72mg

0.89 mgvs4.72 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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8.8%326g

Water

71%2626g

326 gvs2626 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Plums, dried (prunes), stewed, without added sugar vs Tomatoes:

Raw Ripe Red Tomatoes contain 14.7 times more Vitamin A, 9.2 times more Vitamin B1, 4.9 times more Vitamin B3, 4.9 times more Vitamin B5, 2.2 times more Vitamin B6, more Vitamin B9, 28.1 times more Vitamin C, 16.9 times more Vitamin E and 1.8 times more Vitamin K than Plums, dried (prunes), stewed, without added sugar.
Both Plums, dried (prunes), stewed, without added sugar and Raw Ripe Red Tomatoes have similar amounts of Vitamin B2 per 500 kcal.
Both Plums, dried (prunes), stewed, without added sugar as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Plums, dried (prunes), stewed, without added sugar vs Tomatoes:

Raw Ripe Red Tomatoes contain 3.1 times more Calcium, 2.9 times more Copper, 3.9 times more Iron, 3.6 times more Magnesium, 5.2 times more Manganese, 4.8 times more Phosphorus, 4.4 times more Potassium, 29.7 times more Sodium, 5.3 times more Zinc and 8.1 times more Water than Plums, dried (prunes), stewed, without added sugar.
Both Plums, dried (prunes), stewed, without added sugar as well as Raw Ripe Red Tomatoes have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

Plums, dried (prunes), stewed, without added sugar have 1.2 times more Carbohydrate and 1.6 times more Sugars than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 7.4 times more Fat, more Omega 3, 18.3 times more Omega 6, 2.3 times more Fiber and 5.4 times more Protein than Plums, dried (prunes), stewed, without added sugar.
Both Plums, dried (prunes), stewed, without added sugar and Raw Ripe Red Tomatoes have similar amounts of Energy per 500 kcal.
Both Plums, dried (prunes), stewed, without added sugar as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Plums, dried (prunes), stewed, without added sugarVS Plums, dried (prunes), stewed, with added sugarTomatoesVS Plums, dried (prunes), stewed, with added sugarPlums, dried (prunes), stewed, without added sugarVS Cooked Ripe Red TomatoesTomatoesVS Cooked Ripe Red Tomatoes

Compare Foods

Comparing Nutrients in 500 calories Plums, dried (prunes), stewed, without added sugarVS Tomatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Plums, dried (prunes), stewed, without added sugar or Tomatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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