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

Weight per 300 calories

• Plums, canned, purple, juice pack, solids and liquids: 517g
• Plums, canned, purple, light syrup pack, solids and liquids: 476g

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

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

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, purple, juice pack, solids and liquids	3%	0%	97%
Plums, canned, purple, light syrup pack, solids and liquids	2%	1%	97%

Macro Nutrients

	Plums, canned, purple, juice pack, solids and liquids	Plums, canned, purple, light 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	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.032% 0.01g	0.12% 0.038g	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	0.15% 0.026g	0.64% 0.11g	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	59.6% 77.5g	130g per day for Men 19-50 years
Sugars	101% 73.6g	101% 73g	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	11.3% 4.3g	38g per day for Men 19-50 years
Protein	4.7% 2.64g	3.15% 1.76g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, purple, juice pack, solids and liquids	Plums, canned, purple, light syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	28.7% 259μg	6.35% 57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.9% 0.12mg	6.35% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.5% 0.31mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	8.84% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.45% 0.37mg	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	9.9% 0.13mg	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	3.57% 14.3μg	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	2.1% 1.9mg	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	6.2% 0.93mg	5.7% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.2μg	17% 20.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, purple, juice pack, solids and liquids	Plums, canned, purple, light syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	20% 0.18mg	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	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	9.85% 41.4mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	7.42% 0.17mg	6.63% 0.15mg	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	8.84% 62mg	700mg per day for Men 19-50 years
Potassium	23.4% 797mg	13% 443mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.34% 5.17mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	5.17% 0.57mg	3.46% 0.38mg	11mg per day for Men 19-50 years
Water	11.7% 435g	10.7% 395g	3700g per day for Men 19-50 years

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

• Plums, canned, purple, juice pack, solids and liquids have 4.5 times more Vitamin A, 1.6 times more Vitamin B1, 1.6 times more Vitamin B2, 1.7 times more Vitamin B3 and 7.6 times more Vitamin C than Plums, canned, purple, light syrup pack, solids and liquids.
• Both Plums, canned, purple, juice pack, solids and liquids and Plums, canned, purple, light syrup pack, solids and liquids have similar amounts of Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K per 300 kcal.
• Both Plums, canned, purple, juice pack, solids and liquids as well as Plums, canned, purple, light syrup pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Plums, canned, purple, juice pack, solids and liquids have 1.2 times more Calcium, 1.5 times more Copper, 1.7 times more Magnesium, 1.3 times more Phosphorus, 1.8 times more Potassium and 1.5 times more Zinc than Plums, canned, purple, light syrup pack, solids and liquids.
• While Plums, canned, purple, light syrup pack, solids and liquids contain 2.3 times more Iron and 18.4 times more Sodium than Plums, canned, purple, juice pack, solids and liquids.
• Both Plums, canned, purple, juice pack, solids and liquids and Plums, canned, purple, light syrup pack, solids and liquids have similar amounts of Manganese and Water per 300 kcal.
• Both Plums, canned, purple, juice pack, solids and liquids as well as Plums, canned, purple, light syrup pack, solids and liquids have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Plums, canned, purple, juice pack, solids and liquids have 1.5 times more Protein than Plums, canned, purple, light syrup pack, solids and liquids.
• Both Plums, canned, purple, juice pack, solids and liquids and Plums, canned, purple, light syrup pack, solids and liquids have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 300 kcal.
• Both Plums, canned, purple, juice pack, solids and liquids as well as Plums, canned, purple, light syrup pack, solids and liquids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.