Comparing Nutrients in 1 kilogram Plums, canned, purple, extra heavy syrup pack, solids and liquids VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, purple, extra heavy syrup pack, solids and liquids	1%	1%	98%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Plums, canned, purple, extra heavy syrup pack, solids and liquids	Roasted Almonds	Recommended Dietary Allowance
Energy	35% 1010kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.08g	128% 41g	32g per day for Men 19-50 years
Omega 3	NA	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	202% 263g	162% 210g	130g per day for Men 19-50 years
Sugars	NA	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 47.5g	g per day for Men 19-50 years
Fiber	26.3% 10g	287% 109g	38g per day for Men 19-50 years
Protein	6.43% 3.6g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, purple, extra heavy syrup pack, solids and liquids	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.85mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	105% 1.36mg	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	138% 550μg	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	0% 0mg	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	NA	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, purple, extra heavy syrup pack, solids and liquids	Roasted Almonds	Recommended Dietary Allowance
Calcium	9% 90mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	1221% 11mg	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	103% 8.2mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	970% 22.3mg	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	17% 120mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	26% 890mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	NA	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	301% 33mg	11mg per day for Men 19-50 years
Water	19.7% 730g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Plums, canned, purple, extra heavy syrup pack, solids and liquids VS Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Plums, canned, purple, extra heavy syrup pack, solids and liquids versus 1 kg of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Plums, canned, purple, extra heavy syrup pack, solids and liquids vs Roasted Almonds:

• 1 kg of Dry Roasted Almonds contains 4.8 times more Vitamin B1, 32.4 times more Vitamin B2, 12.8 times more Vitamin B3, 4.5 times more Vitamin B5, 5 times more Vitamin B6 and 18.3 times more Vitamin B9 than Plums, canned, purple, extra heavy syrup pack, solids and liquids.
• 1 kilogram of Plums, canned, purple, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Plums, canned, purple, extra heavy syrup pack, solids and liquids as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Plums, canned, purple, extra heavy syrup pack, solids and liquids vs Roasted Almonds:

• 1 kg of Dry Roasted Almonds contains 29.8 times more Calcium, 30.5 times more Copper, 4.5 times more Iron, 55.8 times more Magnesium, 72 times more Manganese, 39.3 times more Phosphorus, 8 times more Potassium and 47.3 times more Zinc than Plums, canned, purple, extra heavy syrup pack, solids and liquids.
• 1 kilogram of Plums, canned, purple, extra heavy syrup pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Plums, canned, purple, extra heavy syrup pack, solids and liquids has 1.3 times more Carbohydrate than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 5.9 times more Energy, 525.4 times more Fat, 511.5 times more Saturated Fat, 616.4 times more Omega 6, 10.9 times more Fiber and 58.2 times more Protein than Plums, canned, purple, extra heavy syrup pack, solids and liquids.
• 1 kilogram of Plums, canned, purple, extra heavy syrup pack, solids and liquids provide inadequate amounts of Omega 6 and Protein