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

Weight per 300 calories

• Plums, canned, purple, juice pack, solids and liquids: 517g
• Plums, canned, purple, extra heavy syrup pack, solids and liquids: 297g

Plums, canned, purple, extra heavy syrup pack, solids and liquids have 1.7 times more energy per unit of mass than Plums, canned, purple, juice pack, solids and liquids, which is average in comparison to other foods. Plums, canned, purple, juice pack, solids and liquids having low energy density.

Discover which food has more nutrients per 300 calories - Plums, canned, purple, juice pack, solids and liquids or Plums, canned, purple, extra heavy syrup pack, solids and liquids?

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, purple, juice pack, solids and liquids	3%	0%	97%
Plums, canned, purple, extra heavy syrup pack, solids and liquids	1%	1%	98%

Macro Nutrients

	Plums, canned, purple, juice pack, solids and liquids	Plums, canned, purple, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.1g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.032% 0.01g	0.074% 0.024g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.3% 78.4g	60% 78g	130g per day for Men 19-50 years
Sugars	101% 73.6g	NA	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	12.3% 4.66g	7.8% 2.97g	38g per day for Men 19-50 years
Protein	4.7% 2.64g	1.9% 1.07g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, purple, juice pack, solids and liquids	Plums, canned, purple, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	28.7% 259μg	4.3% 38.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.9% 0.12mg	3.96% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.5% 0.31mg	8.45% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.45% 0.37mg	4.28% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	6.17% 0.08mg	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	3.88% 15.5μg	2.23% 8.9μg	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	16% 14.5mg	1.32% 1.2mg	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	6.2% 0.93mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, purple, juice pack, solids and liquids	Plums, canned, purple, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	2.67% 26.7mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	12% 0.11mg	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	22% 1.76mg	30.4% 2.44mg	8mg per day for Men 19-50 years
Magnesium	9.85% 41.4mg	3.54% 15mg	420mg per day for Men 19-50 years
Manganese	7.42% 0.17mg	4% 0.092mg	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	11% 77.6mg	5.1% 35.6mg	700mg per day for Men 19-50 years
Potassium	23.4% 797mg	7.78% 264mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.34% 5.17mg	3.76% 56.4mg	1500mg per day for Men 19-50 years
Zinc	5.17% 0.57mg	1.9% 0.21mg	11mg per day for Men 19-50 years
Water	11.7% 435g	5.86% 217g	3700g per day for Men 19-50 years

Plums, Canned, Purple, Juice Pack, Solids And Liquids VS Plums, Canned, Purple, Extra Heavy Syrup Pack, Solids And Liquids Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Plums, canned, purple, juice pack, solids and liquids or Plums, canned, purple, extra heavy syrup pack, solids and liquids?

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

• 300 calories of Plums, canned, purple, juice pack, solids and liquids have 6.7 times more Vitamin A, 2.5 times more Vitamin B1, 2.8 times more Vitamin B2, 2.9 times more Vitamin B3, 1.7 times more Vitamin B5, 1.7 times more Vitamin B6 and 12.2 times more Vitamin C than Plums, canned, purple, extra heavy syrup pack, solids and liquids.
• 300 calories of Plums, canned, purple, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin C
• Both Plums, canned, purple, juice pack, solids and liquids as well as Plums, canned, purple, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B9, Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Plums, canned, purple, juice pack, solids and liquids have 2.6 times more Copper, 2.8 times more Magnesium, 1.9 times more Manganese, 2.2 times more Phosphorus, 3 times more Potassium and 2 times more Water than Plums, canned, purple, extra heavy syrup pack, solids and liquids.
• While 300 kcal of Plums, canned, purple, extra heavy syrup pack, solids and liquids contain 1.4 times more Iron than Plums, canned, purple, juice pack, solids and liquids.
• 300 calories of Plums, canned, purple, extra heavy syrup pack, solids and liquids lack sufficient amounts of Magnesium, Manganese and Phosphorus
• Both Plums, canned, purple, juice pack, solids and liquids as well as Plums, canned, purple, extra heavy syrup pack, solids and liquids lack sufficient amounts of Calcium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Plums, canned, purple, juice pack, solids and liquids have 1.6 times more Fiber than Plums, canned, purple, extra heavy syrup pack, solids and liquids.
• Both Plums, canned, purple, juice pack, solids and liquids and Plums, canned, purple, extra heavy syrup pack, solids and liquids offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Plums, canned, purple, juice pack, solids and liquids as well as Plums, canned, purple, extra heavy syrup pack, solids and liquids provide inadequate amounts of Omega 6 and Protein in 300 calories.