Comparing Nutrients in 1 kilogram Plums, canned, heavy syrup, drained VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, heavy syrup, drained	2%	1%	97%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Plums, canned, heavy syrup, drained	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	30.7% 890kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	178% 231g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	298% 216g	34.2% 25g	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	39.5% 15g	39.5% 15g	38g per day for Men 19-50 years
Protein	7.86% 4.4g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, heavy syrup, drained	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	620% 5580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	15% 0.18mg	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	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.5% 0.28mg	86% 1.12mg	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	22.5% 90μg	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	30% 27mg	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	49.3% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53.3% 64μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, heavy syrup, drained	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	10% 100mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	116% 1.04mg	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	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	NA	196% 4.5mg	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	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	27.4% 930mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	161% 2420mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	20.6% 761g	25% 930g	3700g per day for Men 19-50 years

Nutrient Comparison: Plums, canned, heavy syrup, drained VS Canned Carrots with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Plums, canned, heavy syrup, drained versus 1 kg of Canned Carrots with Salt 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 Canned Carrots with Salt:

• 1 kilogram of Plums, canned, heavy syrup, drained has 1.4 times more Vitamin B2 than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains 27.9 times more Vitamin A, 1.9 times more Vitamin B3, 4 times more Vitamin B6, 3 times more Vitamin B9, 6.8 times more Vitamin C, 2.8 times more Vitamin E and 1.5 times more Vitamin K than Plums, canned, heavy syrup, drained.
• 1 kilogram of Plums, canned, heavy syrup, drained have insufficient amounts of Vitamin B3, Vitamin B9, Vitamin C and Vitamin E
• Both Plums, canned, heavy syrup, drained as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Plums, canned, heavy syrup, drained vs Canned Carrots with Salt:

• 1 kilogram of Plums, canned, heavy syrup, drained has 1.3 times more Iron than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains 2.5 times more Calcium, 2.3 times more Copper, 1.6 times more Phosphorus, 1.9 times more Potassium, 12.7 times more Sodium and 3.7 times more Zinc than Plums, canned, heavy syrup, drained.
• Both Plums, canned, heavy syrup, drained and Canned Carrots with Salt contain similar levels of Water per one kilogram.
• 1 kilogram of Plums, canned, heavy syrup, drained lack sufficient amounts of Calcium and Zinc
• Both Plums, canned, heavy syrup, drained as well as Drained Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Plums, canned, heavy syrup, drained has 3.6 times more Energy, 4.2 times more Carbohydrate and 8.7 times more Sugars than Canned Carrots with Salt.
• Both Plums, canned, heavy syrup, drained and Canned Carrots with Salt offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Canned Carrots with Salt provide inadequate amounts of Energy
• Both Plums, canned, heavy syrup, drained as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 3, Omega 6 and Protein in one kilogram.