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

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, purple, extra heavy syrup pack, solids and liquids	1%	1%	98%
Plums, canned, purple, heavy syrup pack, solids and liquids	2%	1%	97%

Macro Nutrients

	Plums, canned, purple, extra heavy syrup pack, solids and liquids	Plums, canned, purple, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	35% 1010kcal	30.7% 890kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.08g	0.25% 0.08g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	202% 263g	179% 232g	130g per day for Men 19-50 years
Sugars	NA	308% 223g	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	26.3% 10g	23.7% 9g	38g per day for Men 19-50 years
Protein	6.43% 3.6g	6.43% 3.6g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, purple, extra heavy syrup pack, solids and liquids	Plums, canned, purple, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.85mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	20.8% 0.27mg	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	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	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	NA	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	36% 43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, purple, extra heavy syrup pack, solids and liquids	Plums, canned, purple, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	9% 90mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	41% 0.37mg	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	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	13.5% 0.31mg	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	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	26% 890mg	26.8% 910mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	19.7% 730g	20.6% 761g	3700g per day for Men 19-50 years

Nutrient Comparison: Plums, canned, purple, extra heavy syrup pack, solids and liquids VS Plums, canned, purple, heavy syrup pack, solids and liquids 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 Plums, canned, purple, heavy syrup pack, solids and liquids 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 Plums, canned, purple, heavy syrup pack, solids and liquids:

• Both Plums, canned, purple, extra heavy syrup pack, solids and liquids and Plums, canned, purple, heavy syrup pack, solids and liquids have similar amounts of vitamins per 1 kg
• Both Plums, canned, purple, extra heavy syrup pack, solids and liquids and Plums, canned, purple, heavy syrup pack, solids and liquids provide similar amounts of Vitamin B2 and Vitamin B6 per one kilogram.
• Both Plums, canned, purple, extra heavy syrup pack, solids and liquids as well as Plums, canned, purple, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9, 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 Plums, canned, purple, heavy syrup pack, solids and liquids:

• Both Plums, canned, purple, extra heavy syrup pack, solids and liquids and Plums, canned, purple, heavy syrup pack, solids and liquids have similar amounts of minerals per 1 kg
• Both Plums, canned, purple, extra heavy syrup pack, solids and liquids and Plums, canned, purple, heavy syrup pack, solids and liquids contain similar levels of Copper, Iron and Potassium per one kilogram.
• Both Plums, canned, purple, extra heavy syrup pack, solids and liquids as well as Plums, canned, purple, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• Both Plums, canned, purple, extra heavy syrup pack, solids and liquids and Plums, canned, purple, heavy syrup pack, solids and liquids have similar amounts of macro-nutrients per 1 kg
• Both Plums, canned, purple, extra heavy syrup pack, solids and liquids and Plums, canned, purple, heavy syrup pack, solids and liquids offer comparable quantities of Energy, Carbohydrate and Fiber per one kilogram.
• Both Plums, canned, purple, extra heavy syrup pack, solids and liquids as well as Plums, canned, purple, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 6 and Protein in one kilogram.