Comparing Nutrients in 500 calories Plums, canned, purple, extra heavy syrup pack, solids and liquids VS Plums, canned, purple, heavy syrup pack, solids and liquids

Weight per 500 calories

• Plums, canned, purple, extra heavy syrup pack, solids and liquids: 495g
• Plums, canned, purple, heavy syrup pack, solids and liquids: 562g

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

Discover which food has more nutrients per 500 calories - Plums, canned, purple, extra heavy syrup pack, solids and liquids or Plums, canned, purple, heavy syrup pack, solids and liquids?

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, purple, extra heavy syrup pack, solids and liquids	1%	1%	98%
Plums, canned, purple, heavy syrup pack, solids and liquids	2%	1%	97%

Macro Nutrients

	Plums, canned, purple, extra heavy syrup pack, solids and liquids	Plums, canned, purple, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.58% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	0.73% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	100% 131g	130g per day for Men 19-50 years
Sugars	NA	173% 125g	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	13% 4.95g	13.3% 5.06g	38g per day for Men 19-50 years
Protein	3.2% 1.8g	3.6% 2.02g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, purple, extra heavy syrup pack, solids and liquids	Plums, canned, purple, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	7.15% 64.4μg	8.1% 73μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	7.5% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	10.2% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.13% 0.36mg	8.1% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.3% 0.13mg	11.7% 0.15mg	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	3.7% 15μg	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	2.2% 2mg	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	NA	6.74% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, purple, extra heavy syrup pack, solids and liquids	Plums, canned, purple, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	4.46% 44.6mg	5.06% 50.6mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	23% 0.21mg	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	50.7% 4.06mg	59% 4.7mg	8mg per day for Men 19-50 years
Magnesium	5.9% 24.8mg	6.7% 28mg	420mg per day for Men 19-50 years
Manganese	6.67% 0.15mg	7.57% 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	8.5% 59.4mg	10.4% 73mg	700mg per day for Men 19-50 years
Potassium	13% 441mg	15% 511mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	6.27% 94mg	7.1% 107mg	1500mg per day for Men 19-50 years
Zinc	3.15% 0.35mg	3.58% 0.39mg	11mg per day for Men 19-50 years
Water	9.77% 361g	11.5% 427g	3700g per day for Men 19-50 years

Plums, Canned, Purple, Extra Heavy Syrup Pack, Solids And Liquids VS Plums, Canned, Purple, Heavy Syrup Pack, Solids And Liquids Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Plums, canned, purple, extra heavy syrup pack, solids and liquids or Plums, canned, purple, heavy syrup pack, solids and liquids?

Lets compare vitamin content per 500 calories of Plums, canned, purple, extra heavy syrup pack, solids and liquids vs Plums, canned, purple, heavy syrup pack, solids and liquids:

• Both Plums, canned, purple, extra heavy syrup pack, solids and liquids and Plums, canned, purple, heavy syrup pack, solids and liquids have similar amounts of vitamins per 500 kcal
• Both Plums, canned, purple, extra heavy syrup pack, solids and liquids and Plums, canned, purple, heavy syrup pack, solids and liquids provide similar amounts of Vitamin B2 and Vitamin B6 per 500 calories.
• 500 calories of Plums, canned, purple, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B3
• Both Plums, canned, purple, extra heavy syrup pack, solids and liquids as well as Plums, canned, purple, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Plums, canned, purple, extra heavy syrup pack, solids and liquids vs Plums, canned, purple, heavy syrup pack, solids and liquids:

• Both Plums, canned, purple, extra heavy syrup pack, solids and liquids and Plums, canned, purple, heavy syrup pack, solids and liquids have similar amounts of minerals per 500 kcal
• Both Plums, canned, purple, extra heavy syrup pack, solids and liquids and Plums, canned, purple, heavy syrup pack, solids and liquids contain similar levels of Copper, Iron and Potassium per 500 calories.
• 500 calories of Plums, canned, purple, extra heavy syrup pack, solids and liquids lack sufficient amounts of Phosphorus
• Both Plums, canned, purple, extra heavy syrup pack, solids and liquids as well as Plums, canned, purple, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Manganese and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• Both Plums, canned, purple, extra heavy syrup pack, solids and liquids and Plums, canned, purple, heavy syrup pack, solids and liquids have similar amounts of macro-nutrients per 500 kcal
• Both Plums, canned, purple, extra heavy syrup pack, solids and liquids and Plums, canned, purple, heavy syrup pack, solids and liquids offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• Both Plums, canned, purple, extra heavy syrup pack, solids and liquids as well as Plums, canned, purple, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 6 and Protein in 500 calories.