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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Plums, canned, purple, light syrup pack, solids and liquids	Plums, canned, purple, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	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	30% 0.39mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 2.97mg	18% 2.9mg	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, light syrup pack, solids and liquids	Plums, canned, purple, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	9% 90mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	41% 0.37mg	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	108% 8.6mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	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	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	27.4% 930mg	26.8% 910mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	22.4% 830g	20.6% 761g	3700g per day for Men 19-50 years

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

Both Plums, canned, purple, light syrup pack, solids and liquids and Plums, canned, purple, heavy syrup pack, solids and liquids have similar amounts of vitamins per 1 kg
• Both Plums, canned, purple, light syrup pack, solids and liquids and Plums, canned, purple, heavy syrup pack, solids and liquids have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin E and Vitamin K per 1 kg.
• Both Plums, canned, purple, light syrup pack, solids and liquids as well as Plums, canned, purple, 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, light syrup pack, solids and liquids vs Plums, canned, purple, heavy syrup pack, solids and liquids:

Both Plums, canned, purple, light syrup pack, solids and liquids and Plums, canned, purple, heavy syrup pack, solids and liquids have similar amounts of minerals per 1 kg
• Both Plums, canned, purple, light syrup pack, solids and liquids and Plums, canned, purple, 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, light syrup pack, solids and liquids as well as Plums, canned, purple, heavy syrup pack, solids and liquids have insufficient amounts of Calcium, Selenium and Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Plums, canned, purple, heavy syrup pack, solids and liquids contain 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, light syrup pack, solids and liquids and Plums, canned, purple, heavy syrup pack, solids and liquids have similar amounts of Fiber per 1 kg.
• Both Plums, canned, purple, light syrup pack, solids and liquids as well as Plums, canned, purple, heavy syrup pack, solids and liquids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose, Sucrose and Protein in 1 kg.