Comparing Nutrients in 1 kilogram Plums, dried (prunes), stewed, without added sugar VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Plums, dried (prunes), stewed, without added sugar	3%	1%	96%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Plums, dried (prunes), stewed, without added sugar	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	37% 1070kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	0% 0g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	1.53% 0.26g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	216% 281g	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	345% 250g	34% 24.6g	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	81.6% 31g	47.4% 18g	38g per day for Men 19-50 years
Protein	17% 9.6g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Plums, dried (prunes), stewed, without added sugar	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	19% 170μg	681% 6130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.23mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.18mg	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	0% 0μg	20% 80μg	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	32.2% 29mg	22.2% 20mg	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	12.7% 1.9mg	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	218% 261μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, dried (prunes), stewed, without added sugar	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	19% 190mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	114% 1.03mg	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	51.3% 4.1mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	57% 1.3mg	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	43% 300mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	94% 3210mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	19% 697g	25% 930g	3700g per day for Men 19-50 years

Nutrient Comparison: Plums, dried (prunes), stewed, without added sugar VS Canned Carrots with Liquids and Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Plums, dried (prunes), stewed, without added sugar versus 1 kg of Canned Carrots with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Plums, dried (prunes), stewed, without added sugar vs Canned Carrots with Liquids and Salt:

• 1 kilogram of Plums, dried (prunes), stewed, without added sugar has 1.3 times more Vitamin B1, 3.7 times more Vitamin B2, 1.7 times more Vitamin B3, 1.9 times more Vitamin B6, 1.5 times more Vitamin C and 2.7 times more Vitamin K than Canned Carrots with Liquids and Salt.
• While 1 kg of Canned Carrots Solids and Liquids with Salt contains 36.1 times more Vitamin A, 1.3 times more Vitamin B5, more Vitamin B9 and 3.8 times more Vitamin E than Plums, dried (prunes), stewed, without added sugar.
• 1 kilogram of Plums, dried (prunes), stewed, without added sugar have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin E
• 1 kilogram of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Plums, dried (prunes), stewed, without added sugar as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Plums, dried (prunes), stewed, without added sugar vs Canned Carrots with Liquids and Salt:

• 1 kilogram of Plums, dried (prunes), stewed, without added sugar has 2 times more Magnesium, 1.5 times more Phosphorus and 1.9 times more Potassium than Canned Carrots with Liquids and Salt.
• While 1 kg of Canned Carrots Solids and Liquids with Salt contains 1.6 times more Calcium, 1.3 times more Iron, 3.4 times more Manganese, 240 times more Sodium, 1.5 times more Zinc and 1.3 times more Water than Plums, dried (prunes), stewed, without added sugar.
• Both Plums, dried (prunes), stewed, without added sugar and Canned Carrots with Liquids and Salt contain similar levels of Copper per one kilogram.
• 1 kilogram of Plums, dried (prunes), stewed, without added sugar lack sufficient amounts of Calcium and Zinc
• Both Plums, dried (prunes), stewed, without added sugar as well as Canned Carrots Solids and Liquids with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Plums, dried (prunes), stewed, without added sugar has 4.7 times more Energy, 5.2 times more Carbohydrate, 10.2 times more Sugars and 1.7 times more Fiber than Canned Carrots with Liquids and Salt.
• 1 kilogram of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy
• Both Plums, dried (prunes), stewed, without added sugar as well as Canned Carrots Solids and Liquids with Salt provide inadequate amounts of Omega 3, Omega 6 and Protein in one kilogram.