Comparing Nutrients in 300 calories Cherries, sweet, canned, pitted, heavy syrup, drained VS Plums, canned, heavy syrup, drained

Weight per 300 calories

• Cherries, sweet, canned, pitted, heavy syrup, drained: 361g
• Plums, canned, heavy syrup, drained: 337g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 300 calories - Cherries, sweet, canned, pitted, heavy syrup, drained or Plums, canned, heavy syrup, drained?

Macros Ratio

	Protein	Fat	Carbs
Cherries, sweet, canned, pitted, heavy syrup, drained	3%	2%	95%
Plums, canned, heavy syrup, drained	2%	1%	97%

Macro Nutrients

	Cherries, sweet, canned, pitted, heavy syrup, drained	Plums, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.76g	0.49% 0.47g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	5.87% 0.094g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	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	58.6% 76g	60% 78g	130g per day for Men 19-50 years
Sugars	80.7% 58.5g	100% 72.7g	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	22% 8.3g	13.3% 5.06g	38g per day for Men 19-50 years
Protein	4.7% 2.64g	2.65% 1.5g	56g per day for Men 19-50 years

Vitamins

	Cherries, sweet, canned, pitted, heavy syrup, drained	Plums, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	4.8% 43.4μg	7.5% 67.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.63% 0.08mg	4.78% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.95% 1.43mg	6.13% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.34% 0.22mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.08mg	7.26% 0.094mg	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	4.5% 18μg	2.53% 10μg	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	14.5% 13mg	1.5% 1.35mg	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	4.1% 0.61mg	5.84% 0.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.25μg	18% 21.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sweet, canned, pitted, heavy syrup, drained	Plums, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	3.6% 36mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	70.7% 0.64mg	17.2% 0.16mg	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	16% 1.27mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	7.75% 32.5mg	4% 17mg	420mg per day for Men 19-50 years
Manganese	7.54% 0.17mg	NA	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	10.3% 72.3mg	7.22% 50.6mg	700mg per day for Men 19-50 years
Potassium	15.7% 535mg	9.22% 313mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.72% 11mg	4.27% 64mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	2.15% 0.24mg	11mg per day for Men 19-50 years
Water	7.6% 281g	6.93% 256g	3700g per day for Men 19-50 years

Cherries, Sweet, Canned, Pitted, Heavy Syrup, Drained VS Plums, Canned, Heavy Syrup, Drained Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cherries, sweet, canned, pitted, heavy syrup, drained or Plums, canned, heavy syrup, drained?

Lets compare vitamin content per 300 calories of Cherries, sweet, canned, pitted, heavy syrup, drained vs Plums, canned, heavy syrup, drained:

• 300 calories of Cherries, sweet, canned, pitted, heavy syrup, drained have 1.4 times more Vitamin B1, 1.5 times more Vitamin B3 and 9.7 times more Vitamin C than Plums, canned, heavy syrup, drained.
• While 300 kcal of Plums, canned, heavy syrup, drained contain 1.6 times more Vitamin A and 6.6 times more Vitamin K than Cherries, sweet, canned, pitted, heavy syrup, drained.
• Both Cherries, sweet, canned, pitted, heavy syrup, drained and Plums, canned, heavy syrup, drained provide similar amounts of Vitamin B2 and Vitamin B6 per 300 calories.
• 300 calories of Cherries, sweet, canned, pitted, heavy syrup, drained have insufficient amounts of Vitamin A and Vitamin K
• 300 calories of Plums, canned, heavy syrup, drained have insufficient amounts of Vitamin B1 and Vitamin C
• Both Cherries, sweet, canned, pitted, heavy syrup, drained as well as Plums, canned, heavy syrup, drained have insufficient amounts of Vitamin B9, Vitamin B12, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Cherries, sweet, canned, pitted, heavy syrup, drained vs Plums, canned, heavy syrup, drained:

• 300 calories of Cherries, sweet, canned, pitted, heavy syrup, drained have 4.1 times more Copper, 1.9 times more Magnesium, 1.4 times more Phosphorus and 1.7 times more Potassium than Plums, canned, heavy syrup, drained.
• While 300 kcal of Plums, canned, heavy syrup, drained contain 2.2 times more Iron than Cherries, sweet, canned, pitted, heavy syrup, drained.
• Both Cherries, sweet, canned, pitted, heavy syrup, drained and Plums, canned, heavy syrup, drained contain similar levels of Water per 300 calories.
• 300 calories of Plums, canned, heavy syrup, drained lack sufficient amounts of Magnesium
• Both Cherries, sweet, canned, pitted, heavy syrup, drained as well as Plums, canned, heavy syrup, drained lack sufficient amounts of Calcium, Selenium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cherries, sweet, canned, pitted, heavy syrup, drained have 1.6 times more Fiber than Plums, canned, heavy syrup, drained.
• Both Cherries, sweet, canned, pitted, heavy syrup, drained and Plums, canned, heavy syrup, drained offer comparable quantities of Energy, Carbohydrate and Sugars per 300 calories.
• Both Cherries, sweet, canned, pitted, heavy syrup, drained as well as Plums, canned, heavy syrup, drained provide inadequate amounts of Omega 3, Omega 6 and Protein in 300 calories.