Comparing Nutrients in 1 pound Plums, canned, purple, light syrup pack, solids and liquids VS Plums, canned, purple, juice pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, purple, light syrup pack, solids and liquids	2%	1%	97%
Plums, canned, purple, juice pack, solids and liquids	3%	0%	97%

Macro Nutrients

	Plums, canned, purple, light syrup pack, solids and liquids	Plums, canned, purple, juice pack, solids and liquids	Recommended Dietary Allowance
Energy	9.85% 286kcal	9.07% 263kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.094% 0.091g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.028% 0.009g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	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	57% 74g	53% 68.7g	130g per day for Men 19-50 years
Sugars	96% 69.6g	89% 64.5g	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	10.7% 4.1g	38g per day for Men 19-50 years
Protein	3% 1.68g	4.13% 2.3g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, purple, light syrup pack, solids and liquids	Plums, canned, purple, juice pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	25% 227μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.05% 0.073mg	8.7% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.4% 1.35mg	13.4% 2.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.53% 0.33mg	6.53% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.42% 0.12mg	9.42% 0.12mg	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	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	14% 12.7mg	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	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.3% 19.5μg	16.3% 19.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, purple, light syrup pack, solids and liquids	Plums, canned, purple, juice pack, solids and liquids	Recommended Dietary Allowance
Calcium	4.1% 41mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	27.2% 0.24mg	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	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	6.3% 0.15mg	6.5% 0.15mg	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	9.7% 68mg	700mg per day for Men 19-50 years
Potassium	12.4% 422mg	20.5% 699mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	6.05% 91mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	10% 376g	10.3% 381g	3700g per day for Men 19-50 years

Nutrient Comparison: Plums, canned, purple, light syrup pack, solids and liquids VS Plums, canned, purple, juice pack, solids and liquids 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 Plums, canned, purple, juice pack, solids and liquids 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 Plums, canned, purple, juice pack, solids and liquids:

• 1 lb of Plums, canned, purple, juice pack, solids and liquids contains 4.2 times more Vitamin A, 1.5 times more Vitamin B2, 1.6 times more Vitamin B3 and 7 times more Vitamin C than Plums, canned, purple, light syrup pack, solids and liquids.
• Both Plums, canned, purple, light syrup pack, solids and liquids and Plums, canned, purple, juice pack, solids and liquids provide similar amounts of Vitamin B6 and Vitamin K per one pound.
• 1 pound of Plums, canned, purple, light syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Plums, canned, purple, light syrup pack, solids and liquids as well as Plums, canned, purple, juice pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B9, Vitamin B12, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Plums, canned, purple, light syrup pack, solids and liquids has 2.5 times more Iron than Plums, canned, purple, juice pack, solids and liquids.
• While 1 lb of Plums, canned, purple, juice pack, solids and liquids contains 1.4 times more Copper and 1.7 times more Potassium than Plums, canned, purple, light syrup pack, solids and liquids.
• Both Plums, canned, purple, light syrup pack, solids and liquids and Plums, canned, purple, juice pack, solids and liquids contain similar levels of Water per one pound.
• 1 pound of Plums, canned, purple, light syrup pack, solids and liquids lack sufficient amounts of Phosphorus
• Both Plums, canned, purple, light syrup pack, solids and liquids as well as Plums, canned, purple, juice pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Manganese, Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• Both Plums, canned, purple, light syrup pack, solids and liquids and Plums, canned, purple, juice pack, solids and liquids have similar amounts of macro-nutrients per 1 lb
• Both Plums, canned, purple, light syrup pack, solids and liquids and Plums, canned, purple, juice pack, solids and liquids offer comparable quantities of Carbohydrate, Sugars and Fiber per one pound.
• Both Plums, canned, purple, light syrup pack, solids and liquids as well as Plums, canned, purple, juice pack, solids and liquids provide inadequate amounts of Omega 3, Omega 6 and Protein in one pound.