Comparing Nutrients in 1 kilogram Plums, canned, purple, water pack, solids and liquids VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, purple, water pack, solids and liquids	3%	0%	97%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Plums, canned, purple, water pack, solids and liquids	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	14% 410kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.031% 0.01g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	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	85% 110g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	139% 101g	34.2% 25g	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	39.5% 15g	38g per day for Men 19-50 years
Protein	6.96% 3.9g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, purple, water pack, solids and liquids	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	51% 460μg	620% 5580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	86% 1.12mg	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	22.5% 90μg	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	30% 27mg	30% 27mg	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	49.3% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36% 43μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, purple, water pack, solids and liquids	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	7% 70mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	116% 1.04mg	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	20% 1.6mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	14.3% 0.33mg	196% 4.5mg	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	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	37% 1260mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	161% 2420mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	24% 884g	25% 930g	3700g per day for Men 19-50 years

Nutrient Comparison: Plums, canned, purple, water pack, solids and liquids VS Canned Carrots with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Plums, canned, purple, water pack, solids and liquids versus 1 kg of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Plums, canned, purple, water pack, solids and liquids vs Canned Carrots with Salt:

• 1 kilogram of Plums, canned, purple, water pack, solids and liquids has 1.4 times more Vitamin B2 than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains 12.1 times more Vitamin A, 1.5 times more Vitamin B3, 1.9 times more Vitamin B5, 4.1 times more Vitamin B6, 3 times more Vitamin B9, 4.1 times more Vitamin E and 2.3 times more Vitamin K than Plums, canned, purple, water pack, solids and liquids.
• Both Plums, canned, purple, water pack, solids and liquids and Canned Carrots with Salt provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Plums, canned, purple, water pack, solids and liquids have insufficient amounts of Vitamin B5, Vitamin B9 and Vitamin E
• Both Plums, canned, purple, water pack, solids and liquids as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Plums, canned, purple, water pack, solids and liquids vs Canned Carrots with Salt:

• 1 kg of Drained Canned Carrots with Salt contains 3.6 times more Calcium, 2.7 times more Copper, 4 times more Iron, 13.6 times more Manganese, 1.8 times more Phosphorus, 1.4 times more Potassium, 242 times more Sodium and 3.3 times more Zinc than Plums, canned, purple, water pack, solids and liquids.
• Both Plums, canned, purple, water pack, solids and liquids and Canned Carrots with Salt contain similar levels of Water per one kilogram.
• 1 kilogram of Plums, canned, purple, water pack, solids and liquids lack sufficient amounts of Calcium, Manganese, Phosphorus and Zinc
• Both Plums, canned, purple, water pack, solids and liquids as well as Drained Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Plums, canned, purple, water pack, solids and liquids has 2 times more Carbohydrate and 4.1 times more Sugars than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains 1.7 times more Fiber than Plums, canned, purple, water pack, solids and liquids.
• Both Plums, canned, purple, water pack, solids and liquids as well as Drained Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.