Comparing Nutrients in 14 ounces Plums VS Plums, canned, purple, water pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Plums	5%	5%	90%
Plums, canned, purple, water pack, solids and liquids	3%	0%	97%

Macro Nutrients

	Plums	Plums, canned, purple, water pack, solids and liquids	Recommended Dietary Allowance
Energy	6.3% 183kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	0.041% 0.04g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.012% 0.004g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	0.047% 0.008g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.3g	33.7% 43.8g	130g per day for Men 19-50 years
Sugars	54.3% 39.4g	55.3% 40g	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	17% 12g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 6.23g	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Plums	Plums, canned, purple, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	7.5% 67.5μg	20.3% 183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.26% 0.11mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.66mg	9.18% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	5.7% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	8.24% 0.11mg	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	4.96% 20μg	2.98% 12μg	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	42% 37.7mg	12% 10.7mg	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	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	14.2% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums	Plums, canned, purple, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	2.4% 24mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	8.43% 0.67mg	7.94% 0.64mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	8.97% 0.21mg	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	9.07% 63.5mg	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	18.3% 623mg	14.7% 500mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	9.36% 346g	9.48% 351g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Plums vs Plums, canned, purple, water pack, solids and liquids:

• Raw Plums have 1.3 times more Vitamin B1, 1.9 times more Vitamin B5, 1.7 times more Vitamin B9, 3.5 times more Vitamin C, 1.4 times more Vitamin E and 1.5 times more Vitamin K than Plums, canned, purple, water pack, solids and liquids.
• While Plums, canned, purple, water pack, solids and liquids contain 2.7 times more Vitamin A and 1.6 times more Vitamin B2 than Raw Plums.
• Both Raw Plums and Plums, canned, purple, water pack, solids and liquids have similar amounts of Vitamin B3 and Vitamin B6 per 14 oz.
• Both Raw Plums as well as Plums, canned, purple, water pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Plums vs Plums, canned, purple, water pack, solids and liquids:

• Raw Plums have 1.5 times more Copper, 1.4 times more Magnesium, 1.6 times more Manganese, 1.2 times more Phosphorus and 1.2 times more Potassium than Plums, canned, purple, water pack, solids and liquids.
• Both Raw Plums and Plums, canned, purple, water pack, solids and liquids have similar amounts of Iron and Water per 14 oz.
• Both Raw Plums as well as Plums, canned, purple, water pack, solids and liquids have insufficient amounts of Calcium, Selenium and Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Plums have 1.6 times more Fiber and 1.8 times more Protein than Plums, canned, purple, water pack, solids and liquids.
• Both Raw Plums and Plums, canned, purple, water pack, solids and liquids have similar amounts of Energy, Carbohydrate and Sugars per 14 oz.
• Both Raw Plums as well as Plums, canned, purple, water pack, solids and liquids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.