Comparing Nutrients in 1 pound Plums, canned, heavy syrup, drained VS Apple Juice with Vitamin C

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, heavy syrup, drained	2%	1%	97%
Apple Juice with Vitamin C	1%	3%	96%

Macro Nutrients

	Plums, canned, heavy syrup, drained	Apple Juice with Vitamin C	Recommended Dietary Allowance
Energy	14% 404kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.8% 0.14g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.7% 105g	39.4% 51.3g	130g per day for Men 19-50 years
Sugars	135% 98g	60% 43.6g	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	36% 26g	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	% 12g	g per day for Men 19-50 years
Sucrose	NA	% 5.7g	g per day for Men 19-50 years
Fiber	18% 6.8g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	3.56% 2g	0.81% 0.45g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, heavy syrup, drained	Apple Juice with Vitamin C	Recommended Dietary Allowance
Vitamin A	10% 91μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.43% 0.077mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	5.93% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.25% 1.3mg	2.07% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.45% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.77% 0.13mg	6.3% 0.082mg	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	3.4% 13.6μg	0% 0μg	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	2% 1.8mg	194% 175mg	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	7.86% 1.18mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, heavy syrup, drained	Apple Juice with Vitamin C	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	6.05% 0.054mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.43% 177μg	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	47.6% 3.8mg	6.8% 0.54mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	NA	14.6% 0.34mg	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	9.7% 68mg	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	12.4% 422mg	13.5% 458mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	0.82% 0.091mg	11mg per day for Men 19-50 years
Water	9.32% 345g	11% 400g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Plums, canned, heavy syrup, drained vs Apple Juice with Vitamin C:

• Plums, canned, heavy syrup, drained have more Vitamin A, 2.4 times more Vitamin B2, 4 times more Vitamin B3, 1.6 times more Vitamin B6, 26 times more Vitamin E and more Vitamin K than Bottled Apple Juice with Vitamin C.
• While Bottled Apple Juice with Vitamin C contains 96.3 times more Vitamin C than Plums, canned, heavy syrup, drained.
• Both Plums, canned, heavy syrup, drained and Bottled Apple Juice with Vitamin C have similar amounts of Vitamin B1 per 1 lb.
• Both Plums, canned, heavy syrup, drained as well as Bottled Apple Juice with Vitamin C have insufficient amounts of Vitamin B9, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Plums, canned, heavy syrup, drained vs Apple Juice with Vitamin C:

• Plums, canned, heavy syrup, drained have 1.3 times more Calcium, 3.8 times more Copper, 7 times more Iron, 2.1 times more Phosphorus and 4.8 times more Sodium than Bottled Apple Juice with Vitamin C.
• Both Plums, canned, heavy syrup, drained and Bottled Apple Juice with Vitamin C have similar amounts of Magnesium, Potassium and Water per 1 lb.
• Both Plums, canned, heavy syrup, drained as well as Bottled Apple Juice with Vitamin C have insufficient amounts of Selenium and Zinc in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Plums, canned, heavy syrup, drained have 1.9 times more Energy, 2 times more Carbohydrate, 2.2 times more Sugars and 7.5 times more Fiber than Bottled Apple Juice with Vitamin C.
• Both Plums, canned, heavy syrup, drained as well as Bottled Apple Juice with Vitamin C have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose, Sucrose and Protein in 1 lb.