Comparing Nutrients in 1 kilogram Apple Juice with Vitamin C VS Plums, canned, heavy syrup, drained

Macros Ratio

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

Macro Nutrients

	Apple Juice with Vitamin C	Plums, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	16% 460kcal	30.7% 890kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	1.76% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87% 113g	178% 231g	130g per day for Men 19-50 years
Sugars	133% 96g	298% 216g	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	79% 57.3g	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	% 26.3g	NA	g per day for Men 19-50 years
Sucrose	% 12.6g	NA	g per day for Men 19-50 years
Fiber	5.26% 2g	39.5% 15g	38g per day for Men 19-50 years
Protein	1.8% 1g	7.86% 4.4g	56g per day for Men 19-50 years

Vitamins

	Apple Juice with Vitamin C	Plums, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.56% 0.73mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.8% 0.49mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	21.5% 0.28mg	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	0% 0μg	7.5% 30μg	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	428% 385mg	4.44% 4mg	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	0.67% 0.1mg	17.3% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	53.3% 64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apple Juice with Vitamin C	Plums, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	8% 80mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	13.3% 0.12mg	51% 0.46mg	0.9mg per day for Men 19-50 years
Fluoride	9.78% 391μg	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	15% 1.2mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	32% 0.74mg	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	10% 70mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	29.7% 1010mg	27.4% 930mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	24% 882g	20.6% 761g	3700g per day for Men 19-50 years

Nutrient Comparison: Apple Juice with Vitamin C VS Plums, canned, heavy syrup, drained per 1 kg

Compare the macro and micronutrient content in 1 kg of Apple Juice with Vitamin C versus 1 kg of Plums, canned, heavy syrup, drained to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Apple Juice with Vitamin C vs Plums, canned, heavy syrup, drained:

• 1 kilogram of Apple Juice with Vitamin C has 96.3 times more Vitamin C than Plums, canned, heavy syrup, drained.
• While 1 kg of Plums, canned, heavy syrup, drained contains more Vitamin A, 2.4 times more Vitamin B2, 1.6 times more Vitamin B6 and more Vitamin K than Bottled Apple Juice with Vitamin C.
• 1 kilogram of Apple Juice with Vitamin C have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B6 and Vitamin K
• 1 kilogram of Plums, canned, heavy syrup, drained have insufficient amounts of Vitamin C
• Both Bottled Apple Juice with Vitamin C as well as Plums, canned, heavy syrup, drained have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B9, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Apple Juice with Vitamin C vs Plums, canned, heavy syrup, drained:

• 1 kg of Plums, canned, heavy syrup, drained contains 3.8 times more Copper, 7 times more Iron and 2.1 times more Phosphorus than Bottled Apple Juice with Vitamin C.
• Both Apple Juice with Vitamin C and Plums, canned, heavy syrup, drained contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Apple Juice with Vitamin C lack sufficient amounts of Copper, Iron and Phosphorus
• Both Bottled Apple Juice with Vitamin C as well as Plums, canned, heavy syrup, drained lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Plums, canned, heavy syrup, drained contains 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.
• 1 kilogram of Apple Juice with Vitamin C provide inadequate amounts of Energy and Fiber
• Both Bottled Apple Juice with Vitamin C as well as Plums, canned, heavy syrup, drained provide inadequate amounts of Omega 3, Omega 6 and Protein in one kilogram.