Comparing Nutrients in 500 calories Cherries, sweet, canned, pitted, heavy syrup, drained VS Plums, canned, heavy syrup, drained

Weight per 500 calories

• Cherries, sweet, canned, pitted, heavy syrup, drained: 602g
• Plums, canned, heavy syrup, drained: 562g

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

Discover which food has more nutrients per 500 calories - Cherries, sweet, canned, pitted, heavy syrup, drained or Plums, canned, heavy syrup, drained?

Macros Ratio

	Protein	Fat	Carbs
Cherries, sweet, canned, pitted, heavy syrup, drained	3%	2%	95%
Plums, canned, heavy syrup, drained	2%	1%	97%

Macro Nutrients

	Cherries, sweet, canned, pitted, heavy syrup, drained	Plums, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	0.81% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	100% 130g	130g per day for Men 19-50 years
Sugars	134% 97g	167% 121g	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	36.5% 14g	22% 8.43g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	4.4% 2.47g	56g per day for Men 19-50 years

Vitamins

	Cherries, sweet, canned, pitted, heavy syrup, drained	Plums, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	12.5% 112μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	7.96% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	10.2% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.23% 0.36mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	12% 0.16mg	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	7.53% 30μg	4.2% 17μg	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	24% 21.7mg	2.5% 2.25mg	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	6.83% 1.02mg	9.74% 1.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.5% 5.42μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sweet, canned, pitted, heavy syrup, drained	Plums, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	6.02% 60.2mg	5.6% 56mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	28.7% 0.26mg	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	26.4% 2.1mg	59% 4.7mg	8mg per day for Men 19-50 years
Magnesium	13% 54.2mg	6.7% 28mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	NA	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	17.2% 120mg	12% 84.3mg	700mg per day for Men 19-50 years
Potassium	26.2% 892mg	15.4% 522mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	7.1% 107mg	1500mg per day for Men 19-50 years
Zinc	5.48% 0.6mg	3.58% 0.39mg	11mg per day for Men 19-50 years
Water	12.6% 468g	11.5% 427g	3700g per day for Men 19-50 years

Cherries, Sweet, Canned, Pitted, Heavy Syrup, Drained VS Plums, Canned, Heavy Syrup, Drained Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cherries, sweet, canned, pitted, heavy syrup, drained or Plums, canned, heavy syrup, drained?

Lets compare vitamin content per 500 calories of Cherries, sweet, canned, pitted, heavy syrup, drained vs Plums, canned, heavy syrup, drained:

• 500 calories of Cherries, sweet, canned, pitted, heavy syrup, drained have 1.4 times more Vitamin B1, 1.5 times more Vitamin B3 and 9.7 times more Vitamin C than Plums, canned, heavy syrup, drained.
• While 500 kcal of Plums, canned, heavy syrup, drained contain 1.6 times more Vitamin A and 6.6 times more Vitamin K than Cherries, sweet, canned, pitted, heavy syrup, drained.
• Both Cherries, sweet, canned, pitted, heavy syrup, drained and Plums, canned, heavy syrup, drained provide similar amounts of Vitamin B2 and Vitamin B6 per 500 calories.
• 500 calories of Cherries, sweet, canned, pitted, heavy syrup, drained have insufficient amounts of Vitamin A and Vitamin K
• 500 calories of Plums, canned, heavy syrup, drained have insufficient amounts of Vitamin B1 and Vitamin C
• Both Cherries, sweet, canned, pitted, heavy syrup, drained as well as Plums, canned, heavy syrup, drained have insufficient amounts of Vitamin B9, Vitamin B12, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Cherries, sweet, canned, pitted, heavy syrup, drained vs Plums, canned, heavy syrup, drained:

• 500 calories of Cherries, sweet, canned, pitted, heavy syrup, drained have 4.1 times more Copper, 1.9 times more Magnesium, 1.4 times more Phosphorus and 1.7 times more Potassium than Plums, canned, heavy syrup, drained.
• While 500 kcal of Plums, canned, heavy syrup, drained contain 2.2 times more Iron than Cherries, sweet, canned, pitted, heavy syrup, drained.
• Both Cherries, sweet, canned, pitted, heavy syrup, drained and Plums, canned, heavy syrup, drained contain similar levels of Water per 500 calories.
• 500 calories of Plums, canned, heavy syrup, drained lack sufficient amounts of Magnesium
• Both Cherries, sweet, canned, pitted, heavy syrup, drained as well as Plums, canned, heavy syrup, drained lack sufficient amounts of Calcium, Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cherries, sweet, canned, pitted, heavy syrup, drained have 1.6 times more Fiber than Plums, canned, heavy syrup, drained.
• Both Cherries, sweet, canned, pitted, heavy syrup, drained and Plums, canned, heavy syrup, drained offer comparable quantities of Energy, Carbohydrate and Sugars per 500 calories.
• Both Cherries, sweet, canned, pitted, heavy syrup, drained as well as Plums, canned, heavy syrup, drained provide inadequate amounts of Omega 3, Omega 6 and Protein in 500 calories.