Comparing Nutrients in 1 pound Plums, canned, purple, juice pack, solids and liquids VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, purple, juice pack, solids and liquids	3%	0%	97%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Plums, canned, purple, juice pack, solids and liquids	Blanched Almonds	Recommended Dietary Allowance
Energy	9.07% 263kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	0.094% 0.091g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	0.028% 0.009g	56% 18g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	330% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 68.7g	65% 84.7g	130g per day for Men 19-50 years
Sugars	89% 64.5g	29% 21g	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	0% 0g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 20.2g	g per day for Men 19-50 years
Fiber	10.7% 4.1g	118% 45g	38g per day for Men 19-50 years
Protein	4.13% 2.3g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, purple, juice pack, solids and liquids	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	25% 227μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.7% 0.1mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.15mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.53% 0.33mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.42% 0.12mg	40% 0.52mg	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	55.6% 222μg	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	14% 12.7mg	0% 0mg	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	5.44% 0.82mg	718% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.3% 19.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, purple, juice pack, solids and liquids	Blanched Almonds	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	27.2% 0.24mg	518% 4.66mg	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	19.3% 1.54mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	6.5% 0.15mg	362% 8.32mg	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	312% 2182mg	700mg per day for Men 19-50 years
Potassium	20.5% 699mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	10.3% 381g	0.55% 20.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Plums, canned, purple, juice pack, solids and liquids vs Blanched Almonds:

• Plums, canned, purple, juice pack, solids and liquids have more Vitamin A, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 8.3 times more Vitamin B1, 12.1 times more Vitamin B2, 7.4 times more Vitamin B3, 4.4 times more Vitamin B5, 4.3 times more Vitamin B6, 16.3 times more Vitamin B9 and 131.9 times more Vitamin E than Plums, canned, purple, juice pack, solids and liquids.
• Both Plums, canned, purple, juice pack, solids and liquids as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Plums, canned, purple, juice pack, solids and liquids vs Blanched Almonds:

• Plums, canned, purple, juice pack, solids and liquids have 18.6 times more Water than Blanched Almonds.
• While Blanched Almonds contain 23.6 times more Calcium, 19 times more Copper, 9.6 times more Iron, 33.5 times more Magnesium, 55.6 times more Manganese, 32.1 times more Phosphorus, 4.3 times more Potassium, more Selenium, 19 times more Sodium and 27 times more Zinc than Plums, canned, purple, juice pack, solids and liquids.

Comparison of macro-nutrients per 1 pound:

• Plums, canned, purple, juice pack, solids and liquids have 3.1 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 10.2 times more Energy, 2626 times more Fat, 1976.5 times more Saturated Fat, 2473 times more Omega 6, 11 times more Fiber and 42 times more Protein than Plums, canned, purple, juice pack, solids and liquids.
• Both Plums, canned, purple, juice pack, solids and liquids and Blanched Almonds have similar amounts of Carbohydrate per 1 lb.
• Both Plums, canned, purple, juice pack, solids and liquids as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.