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

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, purple, juice pack, solids and liquids	3%	0%	97%
Plums, canned, purple, extra heavy syrup pack, solids and liquids	1%	1%	98%

Macro Nutrients

	Plums, canned, purple, juice pack, solids and liquids	Plums, canned, purple, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	20% 580kcal	35% 1010kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.063% 0.02g	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	0.29% 0.05g	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	117% 152g	202% 263g	130g per day for Men 19-50 years
Sugars	196% 142g	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	9.1% 5.1g	6.43% 3.6g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, purple, juice pack, solids and liquids	Plums, canned, purple, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	55.6% 500μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.73mg	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	31% 28mg	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, juice pack, solids and liquids	Plums, canned, purple, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	10% 100mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	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	42.5% 3.4mg	103% 8.2mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	14.3% 0.33mg	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	21.4% 150mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	45.3% 1540mg	26% 890mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	22.7% 840g	19.7% 730g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Plums, canned, purple, juice pack, solids and liquids has 3.8 times more Vitamin A, 1.6 times more Vitamin B2, 1.7 times more Vitamin B3 and 7 times more Vitamin C than Plums, canned, purple, extra heavy syrup pack, solids and liquids.
• Both Plums, canned, purple, juice pack, solids and liquids and Plums, canned, purple, extra heavy syrup pack, solids and liquids provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Plums, canned, purple, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Plums, canned, purple, juice pack, solids and liquids as well as Plums, canned, purple, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B9, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Plums, canned, purple, juice pack, solids and liquids has 1.5 times more Copper, 1.3 times more Phosphorus and 1.7 times more Potassium than Plums, canned, purple, extra heavy syrup pack, solids and liquids.
• While 1 kg of Plums, canned, purple, extra heavy syrup pack, solids and liquids contains 2.4 times more Iron than Plums, canned, purple, juice pack, solids and liquids.
• 1 kilogram of Plums, canned, purple, extra heavy syrup pack, solids and liquids lack sufficient amounts of Phosphorus
• Both Plums, canned, purple, juice pack, solids and liquids as well as Plums, canned, purple, extra heavy syrup pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Manganese and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Plums, canned, purple, extra heavy syrup pack, solids and liquids contains 1.7 times more Energy and 1.7 times more Carbohydrate than Plums, canned, purple, juice pack, solids and liquids.
• Both Plums, canned, purple, juice pack, solids and liquids and Plums, canned, purple, extra heavy syrup pack, solids and liquids offer comparable quantities of Fiber per one kilogram.
• Both Plums, canned, purple, juice pack, solids and liquids as well as Plums, canned, purple, extra heavy syrup pack, solids and liquids provide inadequate amounts of Omega 6 and Protein in one kilogram.