Comparing Nutrients in 1 pound Plums, canned, purple, water pack, solids and liquids VS Plums, canned, purple, heavy syrup pack, solids and liquids

Macros Ratio

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

Macro Nutrients

	Plums, canned, purple, water pack, solids and liquids	Plums, canned, purple, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	6.4% 186kcal	14% 404kcal	2900kcal per day for Men 19-50 years
Fat	0.047% 0.045g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.014% 0.005g	0.11% 0.036g	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	0.053% 0.009g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.5% 50g	81% 105g	130g per day for Men 19-50 years
Sugars	63% 46g	140% 101g	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	3.16% 1.77g	2.9% 1.63g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, purple, water pack, solids and liquids	Plums, canned, purple, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	23% 209μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	6.05% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.68mg	8.25% 1.3mg	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	13.6% 12.2mg	2% 1.8mg	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, water pack, solids and liquids	Plums, canned, purple, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	18.6% 0.17mg	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	9.07% 0.73mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	6.5% 0.15mg	6.1% 0.14mg	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	8.42% 59mg	700mg per day for Men 19-50 years
Potassium	17% 572mg	12% 413mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	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	3.3% 0.36mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	11% 401g	9.32% 345g	3700g per day for Men 19-50 years

Nutrient Comparison: Plums, canned, purple, water pack, solids and liquids VS Plums, canned, purple, heavy syrup pack, solids and liquids per 1 lb

Compare the macro and micronutrient content in 1 lb of Plums, canned, purple, water pack, solids and liquids versus 1 lb of Plums, canned, purple, heavy syrup 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, water pack, solids and liquids vs Plums, canned, purple, heavy syrup pack, solids and liquids:

• 1 pound of Plums, canned, purple, water pack, solids and liquids has 3.5 times more Vitamin A, 1.3 times more Vitamin B3 and 6.8 times more Vitamin C than Plums, canned, purple, heavy syrup pack, solids and liquids.
• Both Plums, canned, purple, water pack, solids and liquids and Plums, canned, purple, heavy syrup pack, solids and liquids provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin K per one pound.
• 1 pound of Plums, canned, purple, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Plums, canned, purple, water pack, solids and liquids as well as Plums, canned, purple, heavy syrup 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, water pack, solids and liquids vs Plums, canned, purple, heavy syrup pack, solids and liquids:

• 1 pound of Plums, canned, purple, water pack, solids and liquids has 1.4 times more Potassium than Plums, canned, purple, heavy syrup pack, solids and liquids.
• While 1 lb of Plums, canned, purple, heavy syrup pack, solids and liquids contains 5.3 times more Iron than Plums, canned, purple, water pack, solids and liquids.
• Both Plums, canned, purple, water pack, solids and liquids and Plums, canned, purple, heavy syrup pack, solids and liquids contain similar levels of Copper and Water per one pound.
• Both Plums, canned, purple, water pack, solids and liquids as well as Plums, canned, purple, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus, Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Plums, canned, purple, heavy syrup pack, solids and liquids contains 2.2 times more Energy, 2.1 times more Carbohydrate and 2.2 times more Sugars than Plums, canned, purple, water pack, solids and liquids.
• Both Plums, canned, purple, water pack, solids and liquids and Plums, canned, purple, heavy syrup pack, solids and liquids offer comparable quantities of Fiber per one pound.
• 1 pound of Plums, canned, purple, water pack, solids and liquids provide inadequate amounts of Energy
• Both Plums, canned, purple, water pack, solids and liquids as well as Plums, canned, purple, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 3, Omega 6 and Protein in one pound.