Comparing Nutrients in 1 pound Plums, canned, heavy syrup, drained VS Tangerines, (mandarin oranges), canned, juice pack, drained

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, heavy syrup, drained	2%	1%	97%
Tangerines, (mandarin oranges), canned, juice pack, drained	7%	1%	92%

Macro Nutrients

	Plums, canned, heavy syrup, drained	Tangerines, (mandarin oranges), canned, juice pack, drained	Recommended Dietary Allowance
Energy	14% 404kcal	5.94% 172kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.057% 0.018g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.8% 0.14g	0.13% 0.023g	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	33% 42.7g	130g per day for Men 19-50 years
Sugars	135% 98g	51.6% 37.4g	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	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	18% 6.8g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	3.56% 2g	6.07% 3.4g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, heavy syrup, drained	Tangerines, (mandarin oranges), canned, juice pack, drained	Recommended Dietary Allowance
Vitamin A	10% 91μg	33.3% 299μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.43% 0.077mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.25% 1.3mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.77% 0.13mg	15% 0.2mg	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	5.67% 22.7μg	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	171% 154mg	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	4.54% 0.68mg	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	Tangerines, (mandarin oranges), canned, juice pack, drained	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	20.7% 0.19mg	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	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	NA	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	9.7% 68mg	7.13% 50mg	700mg per day for Men 19-50 years
Potassium	12.4% 422mg	18% 617mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	9.32% 345g	11% 406g	3700g per day for Men 19-50 years

Nutrient Comparison: Plums, canned, heavy syrup, drained VS Tangerines, (mandarin oranges), canned, juice pack, drained per 1 lb

Compare the macro and micronutrient content in 1 lb of Plums, canned, heavy syrup, drained versus 1 lb of Tangerines, (mandarin oranges), canned, juice pack, drained 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 Tangerines, (mandarin oranges), canned, juice pack, drained:

• 1 pound of Plums, canned, heavy syrup, drained has 1.3 times more Vitamin B2 and more Vitamin K than Tangerines, (mandarin oranges), canned, juice pack, drained.
• While 1 lb of Tangerines, (mandarin oranges), canned, juice pack, drained contains 3.3 times more Vitamin A, 5.2 times more Vitamin B1, 1.5 times more Vitamin B3, 1.5 times more Vitamin B6 and 84.8 times more Vitamin C than Plums, canned, heavy syrup, drained.
• 1 pound of Plums, canned, heavy syrup, drained have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin C
• 1 pound of Tangerines, (mandarin oranges), canned, juice pack, drained have insufficient amounts of Vitamin K
• Both Plums, canned, heavy syrup, drained as well as Tangerines, (mandarin oranges), canned, juice pack, drained have insufficient amounts of Vitamin B9, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Plums, canned, heavy syrup, drained vs Tangerines, (mandarin oranges), canned, juice pack, drained:

• 1 pound of Plums, canned, heavy syrup, drained has 3.1 times more Iron and 1.4 times more Phosphorus than Tangerines, (mandarin oranges), canned, juice pack, drained.
• While 1 lb of Tangerines, (mandarin oranges), canned, juice pack, drained contains 2.2 times more Magnesium, 1.5 times more Potassium and 7.6 times more Zinc than Plums, canned, heavy syrup, drained.
• Both Plums, canned, heavy syrup, drained and Tangerines, (mandarin oranges), canned, juice pack, drained contain similar levels of Copper and Water per one pound.
• 1 pound of Plums, canned, heavy syrup, drained lack sufficient amounts of Magnesium and Zinc
• 1 pound of Tangerines, (mandarin oranges), canned, juice pack, drained lack sufficient amounts of Phosphorus
• Both Plums, canned, heavy syrup, drained as well as Tangerines, (mandarin oranges), canned, juice pack, drained lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Plums, canned, heavy syrup, drained has 2.3 times more Energy, 2.5 times more Carbohydrate, 2.6 times more Sugars and 1.3 times more Fiber than Tangerines, (mandarin oranges), canned, juice pack, drained.
• 1 pound of Tangerines, (mandarin oranges), canned, juice pack, drained provide inadequate amounts of Energy
• Both Plums, canned, heavy syrup, drained as well as Tangerines, (mandarin oranges), canned, juice pack, drained provide inadequate amounts of Omega 3, Omega 6 and Protein in one pound.