Comparing Nutrients in 14 ounces Plums, canned, heavy syrup, drained VS Apple Juice with Vitamin C

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, heavy syrup, drained	2%	1%	97%
Apple Juice with Vitamin C	1%	3%	96%

Macro Nutrients

	Plums, canned, heavy syrup, drained	Apple Juice with Vitamin C	Recommended Dietary Allowance
Energy	12% 353kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.6% 92g	34.5% 45g	130g per day for Men 19-50 years
Sugars	118% 85.6g	52.7% 38g	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	NA	31.4% 22.7g	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	NA	% 10.4g	g per day for Men 19-50 years
Sucrose	NA	% 5g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	0.71% 0.4g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, heavy syrup, drained	Apple Juice with Vitamin C	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	5.2% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.2% 1.15mg	1.8% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.9% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.55% 0.11mg	5.5% 0.071mg	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	2.98% 12μg	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	1.76% 1.6mg	170% 153mg	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	6.88% 1.03mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, heavy syrup, drained	Apple Juice with Vitamin C	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	5.3% 0.048mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.88% 155μg	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	41.7% 3.33mg	5.95% 0.48mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	NA	12.8% 0.29mg	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	8.5% 59.5mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	11.8% 401mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	8.16% 302g	9.47% 350g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Plums, canned, heavy syrup, drained vs Apple Juice with Vitamin C:

• Plums, canned, heavy syrup, drained have more Vitamin A, 2.4 times more Vitamin B2, 4 times more Vitamin B3, 1.6 times more Vitamin B6, 26 times more Vitamin E and more Vitamin K than Bottled Apple Juice with Vitamin C.
• While Bottled Apple Juice with Vitamin C contains 96.3 times more Vitamin C than Plums, canned, heavy syrup, drained.
• Both Plums, canned, heavy syrup, drained and Bottled Apple Juice with Vitamin C have similar amounts of Vitamin B1 per 14 oz.
• Both Plums, canned, heavy syrup, drained as well as Bottled Apple Juice with Vitamin C have insufficient amounts of Vitamin B9, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Plums, canned, heavy syrup, drained vs Apple Juice with Vitamin C:

• Plums, canned, heavy syrup, drained have 1.3 times more Calcium, 3.8 times more Copper, 7 times more Iron, 2.1 times more Phosphorus and 4.8 times more Sodium than Bottled Apple Juice with Vitamin C.
• Both Plums, canned, heavy syrup, drained and Bottled Apple Juice with Vitamin C have similar amounts of Magnesium, Potassium and Water per 14 oz.
• Both Plums, canned, heavy syrup, drained as well as Bottled Apple Juice with Vitamin C have insufficient amounts of Selenium and Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Plums, canned, heavy syrup, drained have 1.9 times more Energy, 2 times more Carbohydrate, 2.2 times more Sugars and 7.5 times more Fiber than Bottled Apple Juice with Vitamin C.
• Both Plums, canned, heavy syrup, drained as well as Bottled Apple Juice with Vitamin C have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose, Sucrose and Protein in 14 oz.