Comparing Nutrients in 1 pound Plums, canned, heavy syrup, drained VS Applesauce, canned, unsweetened, with added ascorbic acid

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, heavy syrup, drained	2%	1%	97%
Applesauce, canned, unsweetened, with added ascorbic acid	1%	2%	97%

Macro Nutrients

	Plums, canned, heavy syrup, drained	Applesauce, canned, unsweetened, with added ascorbic acid	Recommended Dietary Allowance
Energy	14% 404kcal	6.57% 191kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.8% 0.14g	0.32% 0.054g	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	39.3% 51g	130g per day for Men 19-50 years
Sugars	135% 98g	58.7% 42.6g	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	36.8% 26.7g	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	% 10.4g	g per day for Men 19-50 years
Sucrose	NA	% 5.13g	g per day for Men 19-50 years
Fiber	18% 6.8g	13% 5g	38g per day for Men 19-50 years
Protein	3.56% 2g	1.38% 0.77g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, heavy syrup, drained	Applesauce, canned, unsweetened, with added ascorbic acid	Recommended Dietary Allowance
Vitamin A	10% 91μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.43% 0.077mg	9.83% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.25% 1.3mg	2.4% 0.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.7% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.77% 0.13mg	9.42% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.4% 13.6μg	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	2% 1.8mg	107% 96mg	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	4.84% 0.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, heavy syrup, drained	Applesauce, canned, unsweetened, with added ascorbic acid	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	13.6% 0.12mg	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	47.6% 3.8mg	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	3.24% 13.6mg	420mg per day for Men 19-50 years
Manganese	NA	4.93% 0.11mg	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	3.24% 22.7mg	700mg per day for Men 19-50 years
Potassium	12.4% 422mg	9.87% 336mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	1.24% 0.14mg	11mg per day for Men 19-50 years
Water	9.32% 345g	11% 400g	3700g per day for Men 19-50 years

Nutrient Comparison: Plums, canned, heavy syrup, drained VS Applesauce, canned, unsweetened, with added ascorbic acid per 1 lb

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

Lets compare vitamin content per 1 pound of Plums, canned, heavy syrup, drained vs Applesauce, canned, unsweetened, with added ascorbic acid:

• 1 pound of Plums, canned, heavy syrup, drained has 20 times more Vitamin A, 1.4 times more Vitamin B2 and 12.8 times more Vitamin K than Applesauce, canned, unsweetened, with added ascorbic acid.
• While 1 lb of Applesauce, canned, unsweetened, with added ascorbic acid contains 1.5 times more Vitamin B1 and 53 times more Vitamin C than Plums, canned, heavy syrup, drained.
• Both Plums, canned, heavy syrup, drained and Applesauce, canned, unsweetened, with added ascorbic acid provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Plums, canned, heavy syrup, drained have insufficient amounts of Vitamin B1 and Vitamin C
• 1 pound of Applesauce, canned, unsweetened, with added ascorbic acid have insufficient amounts of Vitamin A and Vitamin K
• Both Plums, canned, heavy syrup, drained as well as Applesauce, canned, unsweetened, with added ascorbic acid have insufficient amounts of Vitamin B3, Vitamin B9, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Plums, canned, heavy syrup, drained vs Applesauce, canned, unsweetened, with added ascorbic acid:

• 1 pound of Plums, canned, heavy syrup, drained has 1.7 times more Copper, 3.7 times more Iron, 3 times more Phosphorus and 1.3 times more Potassium than Applesauce, canned, unsweetened, with added ascorbic acid.
• Both Plums, canned, heavy syrup, drained and Applesauce, canned, unsweetened, with added ascorbic acid contain similar levels of Water per one pound.
• 1 pound of Applesauce, canned, unsweetened, with added ascorbic acid lack sufficient amounts of Phosphorus
• Both Plums, canned, heavy syrup, drained as well as Applesauce, canned, unsweetened, with added ascorbic acid lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Plums, canned, heavy syrup, drained has 2.1 times more Energy, 2.1 times more Carbohydrate, 2.3 times more Sugars and 1.4 times more Fiber than Applesauce, canned, unsweetened, with added ascorbic acid.
• 1 pound of Applesauce, canned, unsweetened, with added ascorbic acid provide inadequate amounts of Energy
• Both Plums, canned, heavy syrup, drained as well as Applesauce, canned, unsweetened, with added ascorbic acid provide inadequate amounts of Omega 3, Omega 6 and Protein in one pound.