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

Weight per 300 calories

• Plums, canned, purple, water pack, solids and liquids: 732g
• Plums, canned, purple, juice pack, solids and liquids: 517g

Plums, canned, purple, juice pack, solids and liquids have 1.4 times more energy per unit of mass than Plums, canned, purple, water pack, solids and liquids, which is low in comparison to other foods. Plums, canned, purple, water pack, solids and liquids having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, purple, water pack, solids and liquids	3%	0%	97%
Plums, canned, purple, juice pack, solids and liquids	3%	0%	97%

Macro Nutrients

	Plums, canned, purple, water pack, solids and liquids	Plums, canned, purple, juice pack, solids and liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.075% 0.073g	0.11% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.023% 0.007g	0.032% 0.01g	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	0.086% 0.015g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 80.7g	60.3% 78.4g	130g per day for Men 19-50 years
Sugars	102% 74g	101% 73.6g	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	17.3% 6.6g	12.3% 4.66g	38g per day for Men 19-50 years
Protein	5.1% 2.85g	4.7% 2.64g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, purple, water pack, solids and liquids	Plums, canned, purple, juice pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	37.4% 337μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	9.9% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	23.5% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.53mg	7.45% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	10.7% 0.14mg	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	5.5% 22μg	3.88% 15.5μg	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	22% 19.8mg	16% 14.5mg	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	8.8% 1.3mg	6.2% 0.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.2% 31.5μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, purple, water pack, solids and liquids	Plums, canned, purple, juice pack, solids and liquids	Recommended Dietary Allowance
Calcium	5.12% 51.2mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	31.7% 0.29mg	31% 0.28mg	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	14.6% 1.17mg	22% 1.76mg	8mg per day for Men 19-50 years
Magnesium	8.7% 36.6mg	9.85% 41.4mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	7.42% 0.17mg	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	13.6% 95mg	11% 77.6mg	700mg per day for Men 19-50 years
Potassium	27% 922mg	23.4% 797mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.49% 7.3mg	0.34% 5.17mg	1500mg per day for Men 19-50 years
Zinc	5.32% 0.59mg	5.17% 0.57mg	11mg per day for Men 19-50 years
Water	17.5% 646g	11.7% 435g	3700g per day for Men 19-50 years

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

• Plums, canned, purple, water pack, solids and liquids have 1.3 times more Vitamin A, 1.3 times more Vitamin B1, 1.4 times more Vitamin B5, 1.4 times more Vitamin B6, 1.4 times more Vitamin B9, 1.4 times more Vitamin C, 1.4 times more Vitamin E and 1.4 times more Vitamin K than Plums, canned, purple, juice pack, solids and liquids.
• Both Plums, canned, purple, water pack, solids and liquids and Plums, canned, purple, juice pack, solids and liquids have similar amounts of Vitamin B2 and Vitamin B3 per 300 kcal.
• Both Plums, canned, purple, water pack, solids and liquids as well as Plums, canned, purple, juice 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, water pack, solids and liquids vs Plums, canned, purple, juice pack, solids and liquids:

• Plums, canned, purple, water pack, solids and liquids have 1.4 times more Manganese, 1.2 times more Phosphorus and 1.5 times more Water than Plums, canned, purple, juice pack, solids and liquids.
• While Plums, canned, purple, juice pack, solids and liquids contain 1.5 times more Iron than Plums, canned, purple, water pack, solids and liquids.
• Both Plums, canned, purple, water pack, solids and liquids and Plums, canned, purple, juice pack, solids and liquids have similar amounts of Calcium, Copper, Magnesium, Potassium and Zinc per 300 kcal.
• Both Plums, canned, purple, water pack, solids and liquids as well as Plums, canned, purple, juice pack, solids and liquids have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Plums, canned, purple, water pack, solids and liquids have 1.4 times more Fiber than Plums, canned, purple, juice pack, solids and liquids.
• Both Plums, canned, purple, water pack, solids and liquids and Plums, canned, purple, juice pack, solids and liquids have similar amounts of Energy, Carbohydrate, Sugars and Protein per 300 kcal.
• Both Plums, canned, purple, water pack, solids and liquids as well as Plums, canned, purple, juice pack, solids and liquids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.