Comparing Nutrients in 300 calories Plums, canned, heavy syrup, drained VS Blueberries, wild, canned, heavy syrup, drained

Weight per 300 calories

• Plums, canned, heavy syrup, drained: 337g
• Blueberries, wild, canned, heavy syrup, drained: 280g

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

Discover which food has more nutrients per 300 calories - Plums, canned, heavy syrup, drained or Blueberries, wild, canned, heavy syrup, drained?

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, heavy syrup, drained	2%	1%	97%
Blueberries, wild, canned, heavy syrup, drained	2%	3%	95%

Macro Nutrients

	Plums, canned, heavy syrup, drained	Blueberries, wild, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.47g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	NA	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	61% 79.4g	130g per day for Men 19-50 years
Sugars	100% 72.7g	74.6% 54g	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	35% 25.3g	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	% 28.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.028g	g per day for Men 19-50 years
Fiber	13.3% 5.06g	36% 13.7g	38g per day for Men 19-50 years
Protein	2.65% 1.5g	2.8% 1.57g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, heavy syrup, drained	Blueberries, wild, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	7.5% 67.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.78% 0.057mg	7.7% 0.093mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.6% 0.14mg	67.5% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	8.2% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.3% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.26% 0.094mg	7.55% 0.098mg	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	2.53% 10μg	5.6% 22.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.5% 1.35mg	0.93% 0.84mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.84% 0.88mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18% 21.6μg	34.6% 41.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, heavy syrup, drained	Blueberries, wild, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	5.33% 53.3mg	1000mg per day for Men 19-50 years
Copper	17.2% 0.16mg	NA	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	35.4% 2.83mg	77% 6.17mg	8mg per day for Men 19-50 years
Magnesium	4% 17mg	4% 17mg	420mg per day for Men 19-50 years
Manganese	NA	280% 6.45mg	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	7.22% 50.6mg	5.6% 39.3mg	700mg per day for Men 19-50 years
Potassium	9.22% 313mg	3.8% 129mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	4.27% 64mg	0.19% 2.8mg	1500mg per day for Men 19-50 years
Zinc	2.15% 0.24mg	3.06% 0.34mg	11mg per day for Men 19-50 years
Water	6.93% 256g	5.35% 198g	3700g per day for Men 19-50 years

Plums, Canned, Heavy Syrup, Drained VS Blueberries, Wild, Canned, Heavy Syrup, Drained Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Plums, canned, heavy syrup, drained or Blueberries, wild, canned, heavy syrup, drained?

Lets compare vitamin content per 300 calories of Plums, canned, heavy syrup, drained vs Blueberries, wild, canned, heavy syrup, drained:

• 300 kcal of Blueberries, wild, canned, heavy syrup, drained contain 1.6 times more Vitamin B1, 6.3 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.9 times more Vitamin K than Plums, canned, heavy syrup, drained.
• Both Plums, canned, heavy syrup, drained and Blueberries, wild, canned, heavy syrup, drained provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Plums, canned, heavy syrup, drained have insufficient amounts of Vitamin B1
• Both Plums, canned, heavy syrup, drained as well as Blueberries, wild, canned, heavy syrup, drained have insufficient amounts of Vitamin B9 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Plums, canned, heavy syrup, drained vs Blueberries, wild, canned, heavy syrup, drained:

• 300 calories of Plums, canned, heavy syrup, drained have 1.3 times more Phosphorus, 2.4 times more Potassium and 1.3 times more Water than Blueberries, wild, canned, heavy syrup, drained.
• While 300 kcal of Blueberries, wild, canned, heavy syrup, drained contain 2.2 times more Iron than Plums, canned, heavy syrup, drained.
• 300 calories of Blueberries, wild, canned, heavy syrup, drained lack sufficient amounts of Phosphorus and Potassium
• Both Plums, canned, heavy syrup, drained as well as Blueberries, wild, canned, heavy syrup, drained lack sufficient amounts of Calcium, Magnesium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Plums, canned, heavy syrup, drained have 1.3 times more Sugars than Blueberries, wild, canned, heavy syrup, drained.
• While 300 kcal of Blueberries, wild, canned, heavy syrup, drained contain 2.7 times more Fiber than Plums, canned, heavy syrup, drained.
• Both Plums, canned, heavy syrup, drained and Blueberries, wild, canned, heavy syrup, drained offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Plums, canned, heavy syrup, drained as well as Blueberries, wild, canned, heavy syrup, drained provide inadequate amounts of Protein in 300 calories.