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

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, purple, heavy syrup pack, solids and liquids	2%	1%	97%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Plums, canned, purple, heavy syrup pack, solids and liquids	Boiled Carrots	Recommended Dietary Allowance
Energy	30.7% 890kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.08g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	179% 232g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	308% 223g	47.6% 34.5g	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	4.97% 3.6g	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	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 27g	g per day for Men 19-50 years
Fiber	23.7% 9g	79% 30g	38g per day for Men 19-50 years
Protein	6.43% 3.6g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, purple, heavy syrup pack, solids and liquids	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	118% 1.53mg	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	35% 140μg	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	40% 36mg	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	12% 1.8mg	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36% 43μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, purple, heavy syrup pack, solids and liquids	Boiled Carrots	Recommended Dietary Allowance
Calcium	9% 90mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12% 475μg	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	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	67.4% 1.55mg	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	18.6% 130mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	26.8% 910mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	18% 2mg	11mg per day for Men 19-50 years
Water	20.6% 761g	24.4% 902g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots contain 65.5 times more Vitamin A, 4.1 times more Vitamin B1, 2.2 times more Vitamin B3, 3.2 times more Vitamin B5, 5.7 times more Vitamin B6, 4.7 times more Vitamin B9, 9 times more Vitamin C, 5.7 times more Vitamin E and 3.2 times more Vitamin K than Plums, canned, purple, heavy syrup pack, solids and liquids.
• Both Plums, canned, purple, heavy syrup pack, solids and liquids and Boiled and Drained Carrots have similar amounts of Vitamin B2 per 1 kg.
• Both Plums, canned, purple, heavy syrup pack, solids and liquids as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Plums, canned, purple, heavy syrup pack, solids and liquids vs Boiled Carrots:

• Plums, canned, purple, heavy syrup pack, solids and liquids have 2.2 times more Copper and 2.5 times more Iron than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3.3 times more Calcium, 2 times more Magnesium, 5 times more Manganese, 2.3 times more Phosphorus, 2.6 times more Potassium, more Selenium, 3.1 times more Sodium and 2.9 times more Zinc than Plums, canned, purple, heavy syrup pack, solids and liquids.
• Both Plums, canned, purple, heavy syrup pack, solids and liquids and Boiled and Drained Carrots have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Plums, canned, purple, heavy syrup pack, solids and liquids have 2.5 times more Energy, 2.8 times more Carbohydrate and 6.5 times more Sugars than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3.3 times more Fiber and 2.1 times more Protein than Plums, canned, purple, heavy syrup pack, solids and liquids.
• Both Plums, canned, purple, heavy syrup pack, solids and liquids as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.