Comparing Nutrients in 1 pound Sweetened Canned Applesauce with Salt VS Plums, canned, heavy syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Sweetened Canned Applesauce with Salt	1%	2%	97%
Plums, canned, heavy syrup, drained	2%	1%	97%

Macro Nutrients

	Sweetened Canned Applesauce with Salt	Plums, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	12% 345kcal	14% 404kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	0.8% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.5% 90g	80.7% 105g	130g per day for Men 19-50 years
Sugars	NA	135% 98g	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	14.3% 5.44g	18% 6.8g	38g per day for Men 19-50 years
Protein	1.46% 0.82g	3.56% 2g	56g per day for Men 19-50 years

Vitamins

	Sweetened Canned Applesauce with Salt	Plums, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.9% 0.059mg	6.43% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.33% 0.85mg	8.25% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.7% 0.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.07% 0.12mg	9.77% 0.13mg	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	1.13% 4.54μg	3.4% 13.6μg	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	8.57% 7.7mg	2% 1.8mg	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	NA	7.86% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Canned Applesauce with Salt	Plums, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	1.8% 18mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	23% 0.21mg	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	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	3.24% 13.6mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	14.8% 0.34mg	NA	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	4.54% 31.8mg	9.7% 68mg	700mg per day for Men 19-50 years
Potassium	8.14% 277mg	12.4% 422mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	8.47% 127mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	9.76% 361g	9.32% 345g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Canned Applesauce with Salt VS Plums, canned, heavy syrup, drained per 1 lb

Compare the macro and micronutrient content in 1 lb of Sweetened Canned Applesauce with Salt versus 1 lb of Plums, canned, heavy syrup, drained to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Sweetened Canned Applesauce with Salt vs Plums, canned, heavy syrup, drained:

• 1 lb of Plums, canned, heavy syrup, drained contains 20 times more Vitamin A and 1.5 times more Vitamin B2 than Sweetened Canned Applesauce with Salt.
• 1 pound of Sweetened Canned Applesauce with Salt have insufficient amounts of Vitamin A
• Both Sweetened Canned Applesauce with Salt as well as Plums, canned, heavy syrup, drained have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Sweetened Canned Applesauce with Salt vs Plums, canned, heavy syrup, drained:

• 1 lb of Plums, canned, heavy syrup, drained contains 2.4 times more Iron, 2.1 times more Phosphorus and 1.5 times more Potassium than Sweetened Canned Applesauce with Salt.
• Both Sweetened Canned Applesauce with Salt and Plums, canned, heavy syrup, drained contain similar levels of Copper and Water per one pound.
• 1 pound of Sweetened Canned Applesauce with Salt lack sufficient amounts of Phosphorus and Potassium
• Both Sweetened Canned Applesauce with Salt as well as Plums, canned, heavy syrup, drained lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Plums, canned, heavy syrup, drained contains 1.3 times more Fiber than Sweetened Canned Applesauce with Salt.
• Both Sweetened Canned Applesauce with Salt and Plums, canned, heavy syrup, drained offer comparable quantities of Energy and Carbohydrate per one pound.
• Both Sweetened Canned Applesauce with Salt as well as Plums, canned, heavy syrup, drained provide inadequate amounts of Omega 3, Omega 6 and Protein in one pound.