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

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, purple, light syrup pack, solids and liquids	2%	1%	97%
Pomegranates	7%	11%	82%

Macro Nutrients

	Plums, canned, purple, light syrup pack, solids and liquids	Pomegranates	Recommended Dietary Allowance
Energy	21.7% 630kcal	28.6% 830kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	12% 11.7g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.08g	3.75% 1.2g	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	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	125% 163g	144% 187g	130g per day for Men 19-50 years
Sugars	212% 154g	189% 137g	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	105% 40g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	30% 16.7g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, purple, light syrup pack, solids and liquids	Pomegranates	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 2.97mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	75.4% 3.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	57.7% 0.75mg	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	95% 380μg	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	113% 102mg	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	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36% 43μg	137% 164μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, purple, light syrup pack, solids and liquids	Pomegranates	Recommended Dietary Allowance
Calcium	9% 90mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	176% 1.58mg	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	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	51.7% 1.2mg	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	51.4% 360mg	700mg per day for Men 19-50 years
Potassium	27.4% 930mg	69.4% 2360mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	22.4% 830g	21% 779g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Plums, canned, purple, light syrup pack, solids and liquids versus 1 kg of Pomegranates to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kg of Raw Pomegranates contains 4.2 times more Vitamin B1, 1.4 times more Vitamin B2, 5.2 times more Vitamin B5, 2.8 times more Vitamin B6, 12.7 times more Vitamin B9, 25.5 times more Vitamin C, 3.3 times more Vitamin E and 3.8 times more Vitamin K than Plums, canned, purple, light syrup pack, solids and liquids.
• 1 kilogram of Plums, canned, purple, light syrup pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B9, Vitamin C and Vitamin E
• Both Plums, canned, purple, light syrup pack, solids and liquids as well as Raw Pomegranates have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Plums, canned, purple, light syrup pack, solids and liquids has 2.9 times more Iron than Pomegranates.
• While 1 kg of Raw Pomegranates contains 4.2 times more Copper, 2.4 times more Magnesium, 3.7 times more Manganese, 2.8 times more Phosphorus, 2.5 times more Potassium and 4.4 times more Zinc than Plums, canned, purple, light syrup pack, solids and liquids.
• Both Plums, canned, purple, light syrup pack, solids and liquids and Pomegranates contain similar levels of Water per one kilogram.
• 1 kilogram of Plums, canned, purple, light syrup pack, solids and liquids lack sufficient amounts of Magnesium, Manganese, Phosphorus and Zinc
• Both Plums, canned, purple, light syrup pack, solids and liquids as well as Raw Pomegranates lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Pomegranates contains 1.3 times more Energy, 4.4 times more Fiber and 4.5 times more Protein than Plums, canned, purple, light syrup pack, solids and liquids.
• Both Plums, canned, purple, light syrup pack, solids and liquids and Pomegranates offer comparable quantities of Carbohydrate and Sugars per one kilogram.
• 1 kilogram of Plums, canned, purple, light syrup pack, solids and liquids provide inadequate amounts of Protein
• Both Plums, canned, purple, light syrup pack, solids and liquids as well as Raw Pomegranates provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.