Comparing Nutrients in 1 kilogram Plums VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Plums	5%	5%	90%
Carrots	8%	5%	87%

Macro Nutrients

	Plums	Carrots	Recommended Dietary Allowance
Energy	16% 460kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 114g	73.7% 96g	130g per day for Men 19-50 years
Sugars	137% 99g	65.4% 47.4g	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	42.3% 30.7g	7.6% 5.5g	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	% 50.7g	% 5.9g	g per day for Men 19-50 years
Sucrose	% 15.7g	% 36g	g per day for Men 19-50 years
Fiber	37% 14g	73.7% 28g	38g per day for Men 19-50 years
Protein	12.5% 7g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Plums	Carrots	Recommended Dietary Allowance
Vitamin A	19% 170μg	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.3% 0.28mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.17mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	74% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.5% 50μg	47.5% 190μg	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	106% 95mg	65.6% 59mg	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	17.3% 2.6mg	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53.3% 64μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums	Carrots	Recommended Dietary Allowance
Calcium	6% 60mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	0.5% 20μg	0.8% 32μg	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	21.3% 1.7mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	22.6% 0.52mg	62% 1.43mg	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	23% 160mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	46% 1570mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	23.6% 872g	24% 883g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Plums vs Carrots:

• Raw Plums have 1.6 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 49.1 times more Vitamin A, 2.4 times more Vitamin B1, 2.2 times more Vitamin B2, 2.4 times more Vitamin B3, 2 times more Vitamin B5, 4.8 times more Vitamin B6, 3.8 times more Vitamin B9, 2.5 times more Vitamin E and 2.1 times more Vitamin K than Raw Plums.
• Both Raw Plums as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Plums vs Carrots:

• Raw Plums have 1.3 times more Copper than Raw Carrots.
• While Raw Carrots contain 5.5 times more Calcium, 1.8 times more Iron, 1.7 times more Magnesium, 2.8 times more Manganese, 2.2 times more Phosphorus, 2 times more Potassium, more Sodium and 2.4 times more Zinc than Raw Plums.
• Both Raw Plums and Raw Carrots have similar amounts of Water per 1 kg.
• Both Raw Plums as well as Raw Carrots have insufficient amounts of Fluoride and Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Plums have 2.1 times more Sugars and 5.6 times more Fructose than Raw Carrots.
• While Raw Carrots contain 2 times more Fiber and 1.3 times more Protein than Raw Plums.
• Both Raw Plums and Raw Carrots have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Raw Plums as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.