Comparing Nutrients in 1 kilogram 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	30.7% 890kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	1.94% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	178% 231g	87% 113g	130g per day for Men 19-50 years
Sugars	298% 216g	133% 96g	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	79% 57.3g	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	% 26.3g	g per day for Men 19-50 years
Sucrose	NA	% 12.6g	g per day for Men 19-50 years
Fiber	39.5% 15g	5.26% 2g	38g per day for Men 19-50 years
Protein	7.86% 4.4g	1.8% 1g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, heavy syrup, drained	Apple Juice with Vitamin C	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	4.56% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.5% 0.28mg	14% 0.18mg	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	7.5% 30μg	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	4.44% 4mg	428% 385mg	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	17.3% 2.6mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53.3% 64μg	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	10% 100mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	13.3% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	9.78% 391μg	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	105% 8.4mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	NA	32% 0.74mg	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	21.4% 150mg	10% 70mg	700mg per day for Men 19-50 years
Potassium	27.4% 930mg	29.7% 1010mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	20.6% 761g	24% 882g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.
• Both Plums, canned, heavy syrup, drained as well as Bottled Apple Juice with Vitamin C have insufficient amounts of Selenium and Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.