Comparing Nutrients in 1 pound Plums, canned, purple, light syrup pack, solids and liquids VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, purple, light syrup pack, solids and liquids	2%	1%	97%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Plums, canned, purple, light syrup pack, solids and liquids	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	9.85% 286kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	18.7% 24.4g	130g per day for Men 19-50 years
Sugars	96% 69.6g	15.4% 11g	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	10.7% 4.1g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	3% 1.68g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, purple, light syrup pack, solids and liquids	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	309% 2781μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.05% 0.073mg	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	9.42% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.4% 1.35mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.53% 0.33mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.42% 0.12mg	39% 0.51mg	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	9.07% 36.3μg	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	10% 9.07mg	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	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.3% 19.5μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, purple, light syrup pack, solids and liquids	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	4.1% 41mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	52% 0.47mg	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	48.8% 3.9mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	6.3% 0.15mg	88.7% 2.04mg	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	8.42% 59mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	12.4% 422mg	23% 785mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	6.05% 91mg	72.6% 1089mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	10% 376g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Plums, canned, purple, light syrup pack, solids and liquids VS Canned Carrots with Liquids and Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Plums, canned, purple, light syrup pack, solids and liquids versus 1 lb of Canned Carrots with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Plums, canned, purple, light syrup pack, solids and liquids vs Canned Carrots with Liquids and Salt:

• 1 pound of Plums, canned, purple, light syrup pack, solids and liquids has 1.4 times more Vitamin B2 than Canned Carrots with Liquids and Salt.
• While 1 lb of Canned Carrots Solids and Liquids with Salt contains 51.1 times more Vitamin A, 1.4 times more Vitamin B3, 1.9 times more Vitamin B5, 4.1 times more Vitamin B6, 2.7 times more Vitamin B9, 5 times more Vitamin C, 4.1 times more Vitamin E and 2.3 times more Vitamin K than Plums, canned, purple, light syrup pack, solids and liquids.
• 1 pound of Plums, canned, purple, light syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin C and Vitamin E
• Both Plums, canned, purple, light syrup pack, solids and liquids as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Plums, canned, purple, light syrup pack, solids and liquids vs Canned Carrots with Liquids and Salt:

• 1 pound of Plums, canned, purple, light syrup pack, solids and liquids has 1.7 times more Iron than Canned Carrots with Liquids and Salt.
• While 1 lb of Canned Carrots Solids and Liquids with Salt contains 3.4 times more Calcium, 2.7 times more Copper, 1.8 times more Magnesium, 14.1 times more Manganese, 1.5 times more Phosphorus, 1.9 times more Potassium, 12 times more Sodium and 3.6 times more Zinc than Plums, canned, purple, light syrup pack, solids and liquids.
• Both Plums, canned, purple, light syrup pack, solids and liquids and Canned Carrots with Liquids and Salt contain similar levels of Water per one pound.
• 1 pound of Plums, canned, purple, light syrup pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus and Zinc
• Both Plums, canned, purple, light syrup pack, solids and liquids as well as Canned Carrots Solids and Liquids with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Plums, canned, purple, light syrup pack, solids and liquids has 2.7 times more Energy, 3 times more Carbohydrate and 6.2 times more Sugars than Canned Carrots with Liquids and Salt.
• While 1 lb of Canned Carrots Solids and Liquids with Salt contains 2 times more Fiber than Plums, canned, purple, light syrup pack, solids and liquids.
• 1 pound of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy
• Both Plums, canned, purple, light syrup pack, solids and liquids as well as Canned Carrots Solids and Liquids with Salt provide inadequate amounts of Omega 3, Omega 6 and Protein in one pound.