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

Weight per 300 calories

• Plums, canned, purple, water pack, solids and liquids: 732g
• Pomegranates: 361g

Raw Pomegranates have 2 times more energy per unit of mass than Plums, canned, purple, water pack, solids and liquids, which is average in comparison to other foods. Plums, canned, purple, water pack, solids and liquids having low energy density.

Discover which food has more nutrients per 300 calories - Plums, canned, purple, water pack, solids and liquids or Pomegranates?

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, purple, water pack, solids and liquids	3%	0%	97%
Pomegranates	7%	11%	82%

Macro Nutrients

	Plums, canned, purple, water pack, solids and liquids	Pomegranates	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.075% 0.073g	4.36% 4.23g	97g per day for Men 19-50 years
Saturated Fat	0.023% 0.007g	1.36% 0.43g	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	1.68% 0.29g	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	52% 67.6g	130g per day for Men 19-50 years
Sugars	102% 74g	68% 49.4g	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	38% 14.5g	38g per day for Men 19-50 years
Protein	5.1% 2.85g	10.8% 6.04g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, purple, water pack, solids and liquids	Pomegranates	Recommended Dietary Allowance
Vitamin A	37.4% 337μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	6.6% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.53mg	27.3% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	21% 0.27mg	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	34.3% 137μg	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	41% 37mg	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	14.5% 2.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.2% 31.5μg	49.4% 59.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, purple, water pack, solids and liquids	Pomegranates	Recommended Dietary Allowance
Calcium	5.12% 51.2mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	31.7% 0.29mg	63.5% 0.57mg	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	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	8.7% 36.6mg	10.3% 43.4mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	18.7% 0.43mg	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	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	27% 922mg	25% 853mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.49% 7.3mg	0.72% 11mg	1500mg per day for Men 19-50 years
Zinc	5.32% 0.59mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	17.5% 646g	7.6% 282g	3700g per day for Men 19-50 years

Plums, Canned, Purple, Water Pack, Solids And Liquids VS Pomegranates Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Plums, canned, purple, water pack, solids and liquids or Pomegranates?

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

• 300 calories of Plums, canned, purple, water pack, solids and liquids have more Vitamin A, 1.6 times more Vitamin B2 and 2.6 times more Vitamin B3 than Pomegranates.
• While 300 kcal of Raw Pomegranates contain 1.6 times more Vitamin B1, 2.6 times more Vitamin B5, 1.4 times more Vitamin B6, 6.3 times more Vitamin B9, 1.9 times more Vitamin C, 1.6 times more Vitamin E and 1.9 times more Vitamin K than Plums, canned, purple, water pack, solids and liquids.
• 300 calories of Plums, canned, purple, water pack, solids and liquids have insufficient amounts of Vitamin B9
• 300 calories of Pomegranates have insufficient amounts of Vitamin A
• Both Plums, canned, purple, water pack, solids and liquids as well as Raw Pomegranates have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Plums, canned, purple, water pack, solids and liquids vs Pomegranates:

• 300 calories of Plums, canned, purple, water pack, solids and liquids have 2.3 times more Water than Pomegranates.
• While 300 kcal of Raw Pomegranates contain 2 times more Copper, 1.8 times more Manganese, 1.4 times more Phosphorus and 2.2 times more Zinc than Plums, canned, purple, water pack, solids and liquids.
• Both Plums, canned, purple, water pack, solids and liquids and Pomegranates contain similar levels of Iron, Magnesium and Potassium per 300 calories.
• 300 calories of Plums, canned, purple, water pack, solids and liquids lack sufficient amounts of Zinc
• Both Plums, canned, purple, water pack, solids and liquids as well as Raw Pomegranates lack sufficient amounts of Calcium and Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Plums, canned, purple, water pack, solids and liquids have 1.5 times more Sugars than Pomegranates.
• While 300 kcal of Raw Pomegranates contain 2.2 times more Fiber and 2.1 times more Protein than Plums, canned, purple, water pack, solids and liquids.
• Both Plums, canned, purple, water pack, solids and liquids and Pomegranates offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Plums, canned, purple, water pack, solids and liquids provide inadequate amounts of Protein
• Both Plums, canned, purple, water pack, solids and liquids as well as Raw Pomegranates provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.