Comparing Nutrients in 1 kilogram Cherries, sweet, canned, pitted, heavy syrup, drained VS Plums, canned, heavy syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Cherries, sweet, canned, pitted, heavy syrup, drained	3%	2%	95%
Plums, canned, heavy syrup, drained	2%	1%	97%

Macro Nutrients

	Cherries, sweet, canned, pitted, heavy syrup, drained	Plums, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	28.6% 830kcal	30.7% 890kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.65% 0.28g	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	162% 211g	178% 231g	130g per day for Men 19-50 years
Sugars	223% 162g	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	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	60.5% 23g	39.5% 15g	38g per day for Men 19-50 years
Protein	13% 7.3g	7.86% 4.4g	56g per day for Men 19-50 years

Vitamins

	Cherries, sweet, canned, pitted, heavy syrup, drained	Plums, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.8% 3.96mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	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	12.5% 50μg	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	40% 36mg	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	11.3% 1.7mg	17.3% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	53.3% 64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sweet, canned, pitted, heavy syrup, drained	Plums, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	10% 100mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	196% 1.76mg	51% 0.46mg	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	43.8% 3.5mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	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	28.6% 200mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	43.5% 1480mg	27.4% 930mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	21% 776g	20.6% 761g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, sweet, canned, pitted, heavy syrup, drained VS Plums, canned, heavy syrup, drained per 1 kg

Compare the macro and micronutrient content in 1 kg of Cherries, sweet, canned, pitted, heavy syrup, drained 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 Cherries, sweet, canned, pitted, heavy syrup, drained vs Plums, canned, heavy syrup, drained:

• 1 kilogram of Cherries, sweet, canned, pitted, heavy syrup, drained has 1.4 times more Vitamin B3 and 9 times more Vitamin C than Plums, canned, heavy syrup, drained.
• While 1 kg of Plums, canned, heavy syrup, drained contains 1.7 times more Vitamin A, 1.3 times more Vitamin B6 and 7.1 times more Vitamin K than Cherries, sweet, canned, pitted, heavy syrup, drained.
• Both Cherries, sweet, canned, pitted, heavy syrup, drained and Plums, canned, heavy syrup, drained provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Cherries, sweet, canned, pitted, heavy syrup, drained have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin K
• 1 kilogram of Plums, canned, heavy syrup, drained have insufficient amounts of Vitamin B3 and Vitamin C
• Both Cherries, sweet, canned, pitted, heavy syrup, drained as well as Plums, canned, heavy syrup, drained have insufficient amounts of Vitamin B1, Vitamin B9, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Cherries, sweet, canned, pitted, heavy syrup, drained vs Plums, canned, heavy syrup, drained:

• 1 kilogram of Cherries, sweet, canned, pitted, heavy syrup, drained has 3.8 times more Copper, 1.8 times more Magnesium, 1.3 times more Phosphorus and 1.6 times more Potassium than Plums, canned, heavy syrup, drained.
• While 1 kg of Plums, canned, heavy syrup, drained contains 2.4 times more Iron than Cherries, sweet, canned, pitted, heavy syrup, drained.
• Both Cherries, sweet, canned, pitted, heavy syrup, drained and Plums, canned, heavy syrup, drained contain similar levels of Water per one kilogram.
• 1 kilogram of Plums, canned, heavy syrup, drained lack sufficient amounts of Magnesium
• Both Cherries, sweet, canned, pitted, heavy syrup, drained as well as Plums, canned, heavy syrup, drained lack sufficient amounts of Calcium, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cherries, sweet, canned, pitted, heavy syrup, drained has 1.5 times more Fiber than Plums, canned, heavy syrup, drained.
• While 1 kg of Plums, canned, heavy syrup, drained contains 1.3 times more Sugars than Cherries, sweet, canned, pitted, heavy syrup, drained.
• Both Cherries, sweet, canned, pitted, heavy syrup, drained and Plums, canned, heavy syrup, drained offer comparable quantities of Energy and Carbohydrate per one kilogram.
• Both Cherries, sweet, canned, pitted, heavy syrup, drained as well as Plums, canned, heavy syrup, drained provide inadequate amounts of Omega 3, Omega 6 and Protein in one kilogram.