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

Macros Ratio

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

Macro Nutrients

	Plums, canned, purple, heavy syrup pack, solids and liquids	Plums, canned, purple, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	30.7% 890kcal	35% 1010kcal	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	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	179% 232g	202% 263g	130g per day for Men 19-50 years
Sugars	308% 223g	NA	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	23.7% 9g	26.3% 10g	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, heavy syrup pack, solids and liquids	Plums, canned, purple, extra 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	29.2% 0.38mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	18% 2.85mg	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	12% 1.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36% 43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, purple, heavy syrup pack, solids and liquids	Plums, canned, purple, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	9% 90mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	40% 0.36mg	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	103% 8.2mg	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	18.6% 130mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	26.8% 910mg	26% 890mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	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	20.6% 761g	19.7% 730g	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 Plums, canned, purple, extra heavy syrup pack, solids and liquids:

Both Plums, canned, purple, heavy syrup pack, solids and liquids and Plums, canned, purple, extra heavy syrup pack, solids and liquids have similar amounts of vitamins per 1 kg
• Both Plums, canned, purple, heavy syrup pack, solids and liquids and Plums, canned, purple, extra heavy syrup pack, solids and liquids have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 1 kg.
• Both Plums, canned, purple, heavy syrup pack, solids and liquids as well as Plums, canned, purple, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

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

Both Plums, canned, purple, heavy syrup pack, solids and liquids and Plums, canned, purple, extra heavy syrup pack, solids and liquids have similar amounts of minerals per 1 kg
• Both Plums, canned, purple, heavy syrup pack, solids and liquids and Plums, canned, purple, extra heavy syrup pack, solids and liquids have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Sodium and Water per 1 kg.
• Both Plums, canned, purple, heavy syrup pack, solids and liquids as well as Plums, canned, purple, extra heavy syrup pack, solids and liquids have insufficient amounts of Calcium and Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Both Plums, canned, purple, heavy syrup pack, solids and liquids and Plums, canned, purple, extra heavy syrup pack, solids and liquids have similar amounts of macro-nutrients per 1 kg
• Both Plums, canned, purple, heavy syrup pack, solids and liquids and Plums, canned, purple, extra heavy syrup pack, solids and liquids have similar amounts of Energy, Carbohydrate and Fiber per 1 kg.
• Both Plums, canned, purple, heavy syrup pack, solids and liquids as well as Plums, canned, purple, extra heavy syrup pack, solids and liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose, Sucrose and Protein in 1 kg.