Comparing Nutrients in 1 kilogram Plums, canned, purple, heavy syrup pack, solids and liquids VS Plums, canned, purple, light 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, light syrup pack, solids and liquids	2%	1%	97%

Macro Nutrients

	Plums, canned, purple, heavy syrup pack, solids and liquids	Plums, canned, purple, light syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	30.7% 890kcal	21.7% 630kcal	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	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	179% 232g	125% 163g	130g per day for Men 19-50 years
Sugars	308% 223g	212% 154g	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	23.7% 9g	38g per day for Men 19-50 years
Protein	6.43% 3.6g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, purple, heavy syrup pack, solids and liquids	Plums, canned, purple, light syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	13.3% 120μg	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	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	18.6% 2.97mg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36% 43μg	36% 43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, purple, heavy syrup pack, solids and liquids	Plums, canned, purple, light 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	42.2% 0.38mg	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	108% 8.6mg	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	14% 0.32mg	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	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	26.8% 910mg	27.4% 930mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	20.6% 761g	22.4% 830g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Plums, canned, purple, heavy syrup pack, solids and liquids versus 1 kg of Plums, canned, purple, light 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, heavy syrup pack, solids and liquids vs Plums, canned, purple, light syrup pack, solids and liquids:

• Both Plums, canned, purple, heavy syrup pack, solids and liquids and Plums, canned, purple, light 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, light syrup pack, solids and liquids provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin K per one kilogram.
• Both Plums, canned, purple, heavy syrup pack, solids and liquids as well as Plums, canned, purple, light syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one kilogram.

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

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

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Plums, canned, purple, heavy syrup pack, solids and liquids has 1.4 times more Energy, 1.4 times more Carbohydrate and 1.5 times more Sugars than Plums, canned, purple, light syrup pack, solids and liquids.
• Both Plums, canned, purple, heavy syrup pack, solids and liquids and Plums, canned, purple, light syrup pack, solids and liquids offer comparable quantities of Fiber per one kilogram.
• Both Plums, canned, purple, heavy syrup pack, solids and liquids as well as Plums, canned, purple, light syrup pack, solids and liquids provide inadequate amounts of Omega 3, Omega 6 and Protein in one kilogram.