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

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, purple, water pack, solids and liquids	3%	0%	97%
Plums, canned, purple, juice pack, solids and liquids	3%	0%	97%

Macro Nutrients

	Plums, canned, purple, water pack, solids and liquids	Plums, canned, purple, juice pack, solids and liquids	Recommended Dietary Allowance
Energy	14% 410kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.031% 0.01g	0.063% 0.02g	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	0.12% 0.02g	0.29% 0.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 110g	117% 152g	130g per day for Men 19-50 years
Sugars	139% 101g	196% 142g	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	6.96% 3.9g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, purple, water pack, solids and liquids	Plums, canned, purple, juice pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	51% 460μg	55.6% 500μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	29.6% 4.73mg	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	30% 27mg	31% 28mg	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, water pack, solids and liquids	Plums, canned, purple, juice pack, solids and liquids	Recommended Dietary Allowance
Calcium	7% 70mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	60% 0.54mg	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	42.5% 3.4mg	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	14.3% 0.33mg	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	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	37% 1260mg	45.3% 1540mg	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	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	24% 884g	22.7% 840g	3700g per day for Men 19-50 years

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

• Plums, canned, purple, juice pack, solids and liquids contain 1.4 times more Vitamin B2 and 1.3 times more Vitamin B3 than Plums, canned, purple, water pack, solids and liquids.
• Both Plums, canned, purple, water pack, solids and liquids and Plums, canned, purple, juice pack, solids and liquids have similar amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin C, Vitamin E and Vitamin K per 1 kg.
• Both Plums, canned, purple, water pack, solids and liquids as well as Plums, canned, purple, juice 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, water pack, solids and liquids vs Plums, canned, purple, juice pack, solids and liquids:

• Plums, canned, purple, juice pack, solids and liquids contain 1.4 times more Calcium, 1.4 times more Copper, 2.1 times more Iron, 1.6 times more Magnesium and 1.4 times more Zinc than Plums, canned, purple, water pack, solids and liquids.
• Both Plums, canned, purple, water pack, solids and liquids and Plums, canned, purple, juice pack, solids and liquids have similar amounts of Manganese, Phosphorus, Potassium and Water per 1 kg.
• Both Plums, canned, purple, water pack, solids and liquids as well as Plums, canned, purple, juice pack, solids and liquids have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Plums, canned, purple, juice pack, solids and liquids contain 1.4 times more Energy, 1.4 times more Carbohydrate and 1.4 times more Sugars than Plums, canned, purple, water pack, solids and liquids.
• Both Plums, canned, purple, water pack, solids and liquids and Plums, canned, purple, juice pack, solids and liquids have similar amounts of Fiber per 1 kg.
• Both Plums, canned, purple, water pack, solids and liquids as well as Plums, canned, purple, juice pack, solids and liquids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose, Sucrose and Protein in 1 kg.