Comparing Nutrients in 1 pound Cherries, sour, canned, water pack, drained VS Plums, canned, heavy syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Cherries, sour, canned, water pack, drained	6%	4%	90%
Plums, canned, heavy syrup, drained	2%	1%	97%

Macro Nutrients

	Cherries, sour, canned, water pack, drained	Plums, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	6.57% 191kcal	14% 404kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	NA	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	0.8% 0.14g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.5% 47.4g	80.7% 105g	130g per day for Men 19-50 years
Sugars	43.7% 31.7g	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	17.5% 12.7g	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	% 19g	NA	g per day for Men 19-50 years
Sucrose	% 0.045g	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	5.6% 3.13g	3.56% 2g	56g per day for Men 19-50 years

Vitamins

	Cherries, sour, canned, water pack, drained	Plums, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	NA	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	6.43% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.7% 0.29mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	8.25% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.19mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	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	NA	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	1.5% 1.36mg	2% 1.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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	30.6% 36.7μg	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sour, canned, water pack, drained	Plums, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	5% 50mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	NA	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	36.3% 2.9mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	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	10.4% 72.6mg	9.7% 68mg	700mg per day for Men 19-50 years
Potassium	15.3% 522mg	12.4% 422mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	11% 401g	9.32% 345g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, sour, canned, water pack, drained VS Plums, canned, heavy syrup, drained per 1 lb

Compare the macro and micronutrient content in 1 lb of Cherries, sour, canned, water pack, drained 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 Cherries, sour, canned, water pack, drained vs Plums, canned, heavy syrup, drained:

• 1 pound of Cherries, sour, canned, water pack, drained has 1.5 times more Vitamin B1, 1.6 times more Vitamin B2, 1.7 times more Vitamin B6 and 1.3 times more Vitamin K than Plums, canned, heavy syrup, drained.
• 1 pound of Plums, canned, heavy syrup, drained have insufficient amounts of Vitamin B1
• Both Cherries, sour, canned, water pack, drained as well as Plums, canned, heavy syrup, drained have insufficient amounts of Vitamin B3, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Cherries, sour, canned, water pack, drained vs Plums, canned, heavy syrup, drained:

• 1 pound of Cherries, sour, canned, water pack, drained has 1.2 times more Potassium than Plums, canned, heavy syrup, drained.
• While 1 lb of Plums, canned, heavy syrup, drained contains 1.3 times more Iron than Cherries, sour, canned, water pack, drained.
• Both Cherries, sour, canned, water pack, drained and Plums, canned, heavy syrup, drained contain similar levels of Phosphorus and Water per one pound.
• Both Cherries, sour, canned, water pack, drained as well as Plums, canned, heavy syrup, drained lack sufficient amounts of Calcium, Magnesium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Plums, canned, heavy syrup, drained contains 2.1 times more Energy, 2.2 times more Carbohydrate, 3.1 times more Sugars and 1.3 times more Fiber than Cherries, sour, canned, water pack, drained.
• 1 pound of Cherries, sour, canned, water pack, drained provide inadequate amounts of Energy
• Both Cherries, sour, canned, water pack, drained as well as Plums, canned, heavy syrup, drained provide inadequate amounts of Protein in one pound.