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

Weight per 300 calories

• Plums, canned, heavy syrup, drained: 337g
• Peaches, canned, heavy syrup, drained: 417g

Plums, canned, heavy syrup, drained have 1.2 times more energy per 100g than Peaches, canned, heavy syrup, drained. It has average energy density when compared to other foods. Peaches, canned, heavy syrup, drained having average energy density.

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

Macros Ratio

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

Macro Nutrients

	Plums, canned, heavy syrup, drained	Peaches, 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	0.77% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.17% 0.054g	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	0.59% 0.1g	1.6% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	59% 76.8g	130g per day for Men 19-50 years
Sugars	100% 72.7g	84.3% 61g	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	20% 14.4g	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	% 24.3g	g per day for Men 19-50 years
Sucrose	NA	% 16.5g	g per day for Men 19-50 years
Fiber	13.3% 5.06g	13% 5g	38g per day for Men 19-50 years
Protein	2.65% 1.5g	3.87% 2.17g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, heavy syrup, drained	Peaches, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	7.5% 67.4μg	14.4% 129μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.78% 0.057mg	6.94% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.6% 0.14mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.26% 0.094mg	4.17% 0.054mg	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	9.38% 37.5μg	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	1.5% 1.35mg	3.24% 2.9mg	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	5.84% 0.88mg	33% 4.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18% 21.6μg	8.33% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, heavy syrup, drained	Peaches, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	1.25% 12.5mg	1000mg per day for Men 19-50 years
Copper	17.2% 0.16mg	29% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.71% 28.3μg	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	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	4% 17mg	4.96% 21mg	420mg per day for Men 19-50 years
Manganese	NA	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	7.22% 50.6mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	9.22% 313mg	11.5% 392mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	4.27% 64mg	1.67% 25mg	1500mg per day for Men 19-50 years
Zinc	2.15% 0.24mg	3.4% 0.38mg	11mg per day for Men 19-50 years
Water	6.93% 256g	9.08% 336g	3700g per day for Men 19-50 years

Plums, Canned, Heavy Syrup, Drained VS Peaches, Canned, Heavy Syrup, Drained Nutrients Per 300 Kcal

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

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

• 300 calories of Plums, canned, heavy syrup, drained have 1.7 times more Vitamin B2, 1.7 times more Vitamin B6 and 2.2 times more Vitamin K than Peaches, canned, heavy syrup, drained.
• While 300 kcal of Peaches, canned, heavy syrup, drained contain 1.9 times more Vitamin A, 1.5 times more Vitamin B1, 2.7 times more Vitamin B3, 3.7 times more Vitamin B9 and 5.7 times more Vitamin E than Plums, canned, heavy syrup, drained.
• 300 calories of Plums, canned, heavy syrup, drained have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin E
• 300 calories of Peaches, canned, heavy syrup, drained have insufficient amounts of Vitamin B6
• Both Plums, canned, heavy syrup, drained as well as Peaches, canned, heavy syrup, drained have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 300 calories.

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

• 300 calories of Plums, canned, heavy syrup, drained have 2.5 times more Iron than Peaches, canned, heavy syrup, drained.
• While 300 kcal of Peaches, canned, heavy syrup, drained contain 1.7 times more Copper and 1.3 times more Water than Plums, canned, heavy syrup, drained.
• Both Plums, canned, heavy syrup, drained and Peaches, canned, heavy syrup, drained contain similar levels of Phosphorus and Potassium per 300 calories.
• Both Plums, canned, heavy syrup, drained as well as Peaches, canned, heavy syrup, drained lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• Both Plums, canned, heavy syrup, drained and Peaches, canned, heavy syrup, drained have similar amounts of macro-nutrients per 300 kcal
• Both Plums, canned, heavy syrup, drained and Peaches, canned, heavy syrup, drained offer comparable quantities of Energy, Carbohydrate, Sugars and Fiber per 300 calories.
• Both Plums, canned, heavy syrup, drained as well as Peaches, canned, heavy syrup, drained provide inadequate amounts of Omega 3, Omega 6 and Protein in 300 calories.