Comparing Nutrients in 14 ounces Plums, canned, heavy syrup, drained VS Sweetened Canned Applesauce with Salt

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, heavy syrup, drained	2%	1%	97%
Sweetened Canned Applesauce with Salt	1%	2%	97%

Macro Nutrients

	Plums, canned, heavy syrup, drained	Sweetened Canned Applesauce with Salt	Recommended Dietary Allowance
Energy	12% 353kcal	10.4% 302kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	1.05% 0.18g	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	60.8% 79g	130g per day for Men 19-50 years
Sugars	118% 85.6g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	1.28% 0.71g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, heavy syrup, drained	Sweetened Canned Applesauce with Salt	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	4.3% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.2% 1.15mg	4.66% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.13% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.55% 0.11mg	7.94% 0.1mg	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	0.99% 3.97μg	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	7.5% 6.75mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, heavy syrup, drained	Sweetened Canned Applesauce with Salt	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	41.7% 3.33mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	NA	13% 0.3mg	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	7.12% 242mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	8.16% 302g	8.54% 316g	3700g per day for Men 19-50 years

Nutrient Comparison: Plums, canned, heavy syrup, drained VS Sweetened Canned Applesauce with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Plums, canned, heavy syrup, drained versus 14 oz of Sweetened Canned Applesauce with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Plums, canned, heavy syrup, drained vs Sweetened Canned Applesauce with Salt:

• 14 ounces of Plums, canned, heavy syrup, drained have 20 times more Vitamin A and 1.5 times more Vitamin B2 than Sweetened Canned Applesauce with Salt.
• 14 ounces of Sweetened Canned Applesauce with Salt have insufficient amounts of Vitamin A
• Both Plums, canned, heavy syrup, drained as well as Sweetened Canned Applesauce with Salt have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Plums, canned, heavy syrup, drained vs Sweetened Canned Applesauce with Salt:

• 14 ounces of Plums, canned, heavy syrup, drained have 2.4 times more Iron, 2.1 times more Phosphorus and 1.5 times more Potassium than Sweetened Canned Applesauce with Salt.
• Both Plums, canned, heavy syrup, drained and Sweetened Canned Applesauce with Salt contain similar levels of Copper and Water per 14 ounces.
• 14 ounces of Sweetened Canned Applesauce with Salt lack sufficient amounts of Phosphorus and Potassium
• Both Plums, canned, heavy syrup, drained as well as Sweetened Canned Applesauce with Salt lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Plums, canned, heavy syrup, drained have 1.3 times more Fiber than Sweetened Canned Applesauce with Salt.
• Both Plums, canned, heavy syrup, drained and Sweetened Canned Applesauce with Salt offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• Both Plums, canned, heavy syrup, drained as well as Sweetened Canned Applesauce with Salt provide inadequate amounts of Omega 3, Omega 6 and Protein in 14 ounces.