Comparing Nutrients in 300 calories Plums, canned, purple, heavy syrup pack, solids and liquids VS Almonds

Weight per 300 calories

• Plums, canned, purple, heavy syrup pack, solids and liquids: 337g
• Almonds: 51.8g

Almonds have 6.5 times more energy per unit of mass than Plums, canned, purple, heavy syrup pack, solids and liquids, which is very high in comparison to other foods. Plums, canned, purple, heavy syrup pack, solids and liquids having average energy density.

Which food has more nutrients per 300 calories - Plums, canned, purple, heavy syrup pack, solids and liquids or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, purple, heavy syrup pack, solids and liquids	2%	1%	97%
Almonds	14%	72%	14%

Macro Nutrients

	Plums, canned, purple, heavy syrup pack, solids and liquids	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	0.084% 0.027g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.074g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.3% 78.3g	8.6% 11g	130g per day for Men 19-50 years
Sugars	104% 75.2g	3.1% 2.25g	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	0.079% 0.057g	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	% 0.088g	g per day for Men 19-50 years
Sucrose	NA	% 2.05g	g per day for Men 19-50 years
Fiber	8% 3.03g	17% 6.48g	38g per day for Men 19-50 years
Protein	2.17% 1.2g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, purple, heavy syrup pack, solids and liquids	Almonds	Recommended Dietary Allowance
Vitamin A	4.87% 44μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.85% 0.13mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.85% 0.24mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7% 0.091mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	98% 29.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.53% 10μg	5.7% 22.8μg	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	0% 0mg	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	4.04% 0.61mg	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, purple, heavy syrup pack, solids and liquids	Almonds	Recommended Dietary Allowance
Calcium	3.03% 30.3mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	14% 0.12mg	59.4% 0.53mg	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	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	4% 17mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	49% 1.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	52% 23.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.26% 44mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	9.02% 307mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	4.27% 64mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	2.15% 0.24mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	6.93% 256g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Plums, canned, purple, heavy syrup pack, solids and liquids vs Almonds:

• Plums, canned, purple, heavy syrup pack, solids and liquids have more Vitamin A, 1.3 times more Vitamin B6 and more Vitamin K than Almonds.
• While Almonds contain 2 times more Vitamin B1, 4.6 times more Vitamin B2, 1.9 times more Vitamin B3, 2.3 times more Vitamin B9 and 21.9 times more Vitamin E than Plums, canned, purple, heavy syrup pack, solids and liquids.
• Both Plums, canned, purple, heavy syrup pack, solids and liquids and Almonds have similar amounts of Vitamin B5 per 300 kcal.
• Both Plums, canned, purple, heavy syrup pack, solids and liquids as well as Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Plums, canned, purple, heavy syrup pack, solids and liquids vs Almonds:

• Plums, canned, purple, heavy syrup pack, solids and liquids have 1.5 times more Iron, 123.6 times more Sodium and 112.2 times more Water than Almonds.
• While Almonds contain 4.6 times more Calcium, 4.3 times more Copper, 8.3 times more Magnesium, 10.8 times more Manganese, 5.7 times more Phosphorus, more Selenium and 6.9 times more Zinc than Plums, canned, purple, heavy syrup pack, solids and liquids.
• Both Plums, canned, purple, heavy syrup pack, solids and liquids and Almonds have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Plums, canned, purple, heavy syrup pack, solids and liquids have 7 times more Carbohydrate and 33.4 times more Sugars than Almonds.
• While Almonds contain 76.7 times more Fat, 73.1 times more Saturated Fat, 86.1 times more Omega 6, 2.1 times more Fiber and 9 times more Protein than Plums, canned, purple, heavy syrup pack, solids and liquids.
• Both Plums, canned, purple, heavy syrup pack, solids and liquids and Almonds have similar amounts of Energy per 300 kcal.
• Both Plums, canned, purple, heavy syrup pack, solids and liquids as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.