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

Weight per 500 calories

• Plums, canned, purple, heavy syrup pack, solids and liquids: 562g
• Pomegranates: 602g

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

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

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, purple, heavy syrup pack, solids and liquids	2%	1%	97%
Pomegranates	7%	11%	82%

Macro Nutrients

	Plums, canned, purple, heavy syrup pack, solids and liquids	Pomegranates	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.58% 0.56g	7.27% 7.05g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	2.26% 0.72g	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	0.73% 0.12g	2.8% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 131g	86.7% 113g	130g per day for Men 19-50 years
Sugars	173% 125g	114% 82.3g	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	13.3% 5.06g	63.4% 24g	38g per day for Men 19-50 years
Protein	3.6% 2.02g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, purple, heavy syrup pack, solids and liquids	Pomegranates	Recommended Dietary Allowance
Vitamin A	8.1% 73μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.5% 0.09mg	33.6% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.63mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.1% 0.4mg	45.4% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.7% 0.15mg	34.8% 0.45mg	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	4.2% 17μg	57.2% 229μg	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	2.5% 2.25mg	68.3% 61.4mg	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	6.74% 1mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	82.3% 99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, purple, heavy syrup pack, solids and liquids	Pomegranates	Recommended Dietary Allowance
Calcium	5.06% 50.6mg	6.02% 60.2mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	106% 0.95mg	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	59% 4.7mg	22.6% 1.8mg	8mg per day for Men 19-50 years
Magnesium	6.7% 28mg	17.2% 72.3mg	420mg per day for Men 19-50 years
Manganese	7.57% 0.17mg	31% 0.72mg	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	10.4% 73mg	31% 217mg	700mg per day for Men 19-50 years
Potassium	15% 511mg	42% 1422mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.48% 3μg	55μg per day for Men 19-50 years
Sodium	7.1% 107mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	3.58% 0.39mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	11.5% 427g	12.7% 469g	3700g per day for Men 19-50 years

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

• Plums, canned, purple, heavy syrup pack, solids and liquids have more Vitamin A than Raw Pomegranates.
• While Raw Pomegranates contain 4.5 times more Vitamin B1, 1.5 times more Vitamin B2, 5.6 times more Vitamin B5, 3 times more Vitamin B6, 13.6 times more Vitamin B9, 27.3 times more Vitamin C, 3.6 times more Vitamin E and 4.1 times more Vitamin K than Plums, canned, purple, heavy syrup pack, solids and liquids.
• Both Plums, canned, purple, heavy syrup pack, solids and liquids and Raw Pomegranates have similar amounts of Vitamin B3 per 500 kcal.
• Both Plums, canned, purple, heavy syrup pack, solids and liquids as well as Raw Pomegranates have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Plums, canned, purple, heavy syrup pack, solids and liquids have 2.6 times more Iron and 5.9 times more Sodium than Raw Pomegranates.
• While Raw Pomegranates contain 4.6 times more Copper, 2.6 times more Magnesium, 4.1 times more Manganese, 3 times more Phosphorus, 2.8 times more Potassium, more Selenium and 5.4 times more Zinc than Plums, canned, purple, heavy syrup pack, solids and liquids.
• Both Plums, canned, purple, heavy syrup pack, solids and liquids and Raw Pomegranates have similar amounts of Calcium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Plums, canned, purple, heavy syrup pack, solids and liquids have 1.5 times more Sugars than Raw Pomegranates.
• While Raw Pomegranates contain 12.5 times more Fat, 4.8 times more Fiber and 5 times more Protein than Plums, canned, purple, heavy syrup pack, solids and liquids.
• Both Plums, canned, purple, heavy syrup pack, solids and liquids and Raw Pomegranates have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Plums, canned, purple, heavy syrup pack, solids and liquids as well as Raw Pomegranates have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.