Comparing Nutrients in 1 pound Plums VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Plums	5%	5%	90%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Plums	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	7.2% 209kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	19.3% 25g	130g per day for Men 19-50 years
Sugars	62% 45g	15.5% 11.2g	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	19.2% 14g	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	% 23g	NA	g per day for Men 19-50 years
Sucrose	% 7.12g	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	18% 6.8g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Plums	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	8.57% 77μg	281% 2531μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.07% 0.12mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	5.67% 22.7μg	10.2% 41μg	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	48% 43mg	13.6% 12.2mg	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	22.4% 3.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	52.4% 0.47mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.07μg	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	9.64% 0.77mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	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	10.4% 72.6mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	21% 712mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	10.7% 396g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Plums VS Canned Carrots with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Plums versus 1 lb of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Plums vs Canned Carrots with Salt:

• 1 pound of Plums has 1.6 times more Vitamin B1 and 3.5 times more Vitamin C than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 32.8 times more Vitamin A, 1.3 times more Vitamin B3, 3.9 times more Vitamin B6, 1.8 times more Vitamin B9, 2.8 times more Vitamin E and 1.5 times more Vitamin K than Raw Plums.
• Both Plums and Canned Carrots with Salt provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Plums have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin E
• 1 pound of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Raw Plums as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Plums vs Canned Carrots with Salt:

• 1 lb of Drained Canned Carrots with Salt contains 4.2 times more Calcium, 1.8 times more Copper, 3.8 times more Iron, 8.7 times more Manganese, 1.5 times more Phosphorus, more Sodium and 2.6 times more Zinc than Raw Plums.
• Both Plums and Canned Carrots with Salt contain similar levels of Potassium and Water per one pound.
• 1 pound of Plums lack sufficient amounts of Calcium and Zinc
• Both Raw Plums as well as Drained Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Plums has 2.1 times more Carbohydrate and 4 times more Sugars than Canned Carrots with Salt.
• Both Plums and Canned Carrots with Salt offer comparable quantities of Fiber per one pound.
• Both Raw Plums as well as Drained Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.