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

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, purple, juice pack, solids and liquids	3%	0%	97%
Plums, canned, purple, light syrup pack, solids and liquids	2%	1%	97%

Macro Nutrients

	Plums, canned, purple, juice pack, solids and liquids	Plums, canned, purple, light syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	20% 580kcal	21.7% 630kcal	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	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	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	117% 152g	125% 163g	130g per day for Men 19-50 years
Sugars	196% 142g	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	9.1% 5.1g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, purple, juice pack, solids and liquids	Plums, canned, purple, light syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	55.6% 500μg	13.3% 120μg	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	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.73mg	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	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	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, juice pack, solids and liquids	Plums, canned, purple, light 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	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	42.5% 3.4mg	108% 8.6mg	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	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	21.4% 150mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	45.3% 1540mg	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	0.67% 10mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	22.7% 840g	22.4% 830g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Plums, canned, purple, juice pack, solids and liquids vs Plums, canned, purple, light syrup pack, solids and liquids:

• Plums, canned, purple, juice pack, solids and liquids have 4.2 times more Vitamin A, 1.4 times more Vitamin B1, 1.5 times more Vitamin B2, 1.6 times more Vitamin B3 and 7 times more Vitamin C than Plums, canned, purple, light syrup pack, solids and liquids.
• Both Plums, canned, purple, juice pack, solids and liquids and Plums, canned, purple, light syrup pack, solids and liquids have similar amounts of Vitamin B5, Vitamin B6, Vitamin E and Vitamin K per 1 kg.
• Both Plums, canned, purple, juice pack, solids and liquids as well as Plums, canned, purple, light syrup pack, solids and liquids have insufficient amounts of Vitamin B9, Vitamin B12 and Vitamin D in 1 kg.

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

• Plums, canned, purple, juice pack, solids and liquids have 1.4 times more Copper, 1.6 times more Magnesium, 1.7 times more Potassium and 1.4 times more Zinc than Plums, canned, purple, light syrup pack, solids and liquids.
• While Plums, canned, purple, light syrup pack, solids and liquids contain 2.5 times more Iron and 20 times more Sodium than Plums, canned, purple, juice pack, solids and liquids.
• Both Plums, canned, purple, juice pack, solids and liquids and Plums, canned, purple, light syrup pack, solids and liquids have similar amounts of Calcium, Manganese, Phosphorus and Water per 1 kg.
• Both Plums, canned, purple, juice pack, solids and liquids as well as Plums, canned, purple, light syrup pack, solids and liquids have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Both Plums, canned, purple, juice pack, solids and liquids and Plums, canned, purple, light syrup pack, solids and liquids have similar amounts of macro-nutrients per 1 kg
• Both Plums, canned, purple, juice pack, solids and liquids and Plums, canned, purple, light syrup pack, solids and liquids have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 1 kg.
• Both Plums, canned, purple, juice pack, solids and liquids as well as Plums, canned, purple, light syrup pack, solids and liquids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose, Sucrose and Protein in 1 kg.