Comparing Nutrients in 1 kilogram Plums, canned, heavy syrup, drained VS Applesauce, canned, unsweetened, with added ascorbic acid

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, heavy syrup, drained	2%	1%	97%
Applesauce, canned, unsweetened, with added ascorbic acid	1%	2%	97%

Macro Nutrients

	Plums, canned, heavy syrup, drained	Applesauce, canned, unsweetened, with added ascorbic acid	Recommended Dietary Allowance
Energy	30.7% 890kcal	14.5% 420kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.25% 0.08g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	0.71% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	178% 231g	86.7% 113g	130g per day for Men 19-50 years
Sugars	298% 216g	130% 94g	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	81% 58.8g	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	% 23g	g per day for Men 19-50 years
Sucrose	NA	% 11.3g	g per day for Men 19-50 years
Fiber	39.5% 15g	29% 11g	38g per day for Men 19-50 years
Protein	7.86% 4.4g	3.04% 1.7g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, heavy syrup, drained	Applesauce, canned, unsweetened, with added ascorbic acid	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	5.25% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.2% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.5% 0.28mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.5% 30μg	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	4.44% 4mg	236% 212mg	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	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53.3% 64μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, heavy syrup, drained	Applesauce, canned, unsweetened, with added ascorbic acid	Recommended Dietary Allowance
Calcium	10% 100mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	30% 0.27mg	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	105% 8.4mg	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	NA	11% 0.25mg	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	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	27.4% 930mg	21.8% 740mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	20.6% 761g	24% 882g	3700g per day for Men 19-50 years

Nutrient Comparison: Plums, canned, heavy syrup, drained VS Applesauce, canned, unsweetened, with added ascorbic acid per 1 kg

Compare the macro and micronutrient content in 1 kg of Plums, canned, heavy syrup, drained versus 1 kg of Applesauce, canned, unsweetened, with added ascorbic acid to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Plums, canned, heavy syrup, drained vs Applesauce, canned, unsweetened, with added ascorbic acid:

• 1 kilogram of Plums, canned, heavy syrup, drained has 20 times more Vitamin A, 1.4 times more Vitamin B2 and 12.8 times more Vitamin K than Applesauce, canned, unsweetened, with added ascorbic acid.
• While 1 kg of Applesauce, canned, unsweetened, with added ascorbic acid contains 1.5 times more Vitamin B1 and 53 times more Vitamin C than Plums, canned, heavy syrup, drained.
• Both Plums, canned, heavy syrup, drained and Applesauce, canned, unsweetened, with added ascorbic acid provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Plums, canned, heavy syrup, drained have insufficient amounts of Vitamin B1 and Vitamin C
• 1 kilogram of Applesauce, canned, unsweetened, with added ascorbic acid have insufficient amounts of Vitamin A and Vitamin K
• Both Plums, canned, heavy syrup, drained as well as Applesauce, canned, unsweetened, with added ascorbic acid have insufficient amounts of Vitamin B3, Vitamin B9, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Plums, canned, heavy syrup, drained vs Applesauce, canned, unsweetened, with added ascorbic acid:

• 1 kilogram of Plums, canned, heavy syrup, drained has 1.7 times more Copper, 3.7 times more Iron, 3 times more Phosphorus and 1.3 times more Potassium than Applesauce, canned, unsweetened, with added ascorbic acid.
• Both Plums, canned, heavy syrup, drained and Applesauce, canned, unsweetened, with added ascorbic acid contain similar levels of Water per one kilogram.
• 1 kilogram of Applesauce, canned, unsweetened, with added ascorbic acid lack sufficient amounts of Phosphorus
• Both Plums, canned, heavy syrup, drained as well as Applesauce, canned, unsweetened, with added ascorbic acid lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Plums, canned, heavy syrup, drained has 2.1 times more Energy, 2.1 times more Carbohydrate, 2.3 times more Sugars and 1.4 times more Fiber than Applesauce, canned, unsweetened, with added ascorbic acid.
• 1 kilogram of Applesauce, canned, unsweetened, with added ascorbic acid provide inadequate amounts of Energy
• Both Plums, canned, heavy syrup, drained as well as Applesauce, canned, unsweetened, with added ascorbic acid provide inadequate amounts of Omega 3, Omega 6 and Protein in one kilogram.