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

Weight per 500 calories

• Plums, canned, purple, juice pack, solids and liquids: 862g
• Plums, canned, purple, extra heavy syrup pack, solids and liquids: 495g

Plums, canned, purple, extra heavy syrup pack, solids and liquids have 1.7 times more energy per unit of mass than Plums, canned, purple, juice pack, solids and liquids, which is average in comparison to other foods. Plums, canned, purple, juice pack, solids and liquids having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, purple, juice pack, solids and liquids	3%	0%	97%
Plums, canned, purple, extra heavy syrup pack, solids and liquids	1%	1%	98%

Macro Nutrients

	Plums, canned, purple, juice pack, solids and liquids	Plums, canned, purple, extra 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	0.18% 0.17g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.054% 0.017g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.043g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 131g	100% 130g	130g per day for Men 19-50 years
Sugars	169% 123g	NA	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	20.4% 7.76g	13% 4.95g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, purple, juice pack, solids and liquids	Plums, canned, purple, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	48% 431μg	7.15% 64.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.08mg	8.8% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	7.13% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	10.3% 0.13mg	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	6.47% 26μg	3.7% 15μg	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	27% 24mg	2.2% 2mg	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	10.3% 1.55mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31% 37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, purple, juice pack, solids and liquids	Plums, canned, purple, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	8.62% 86.2mg	4.46% 44.6mg	1000mg per day for Men 19-50 years
Copper	51.7% 0.47mg	20% 0.18mg	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	36.6% 2.93mg	50.7% 4.06mg	8mg per day for Men 19-50 years
Magnesium	16.4% 69mg	5.9% 24.8mg	420mg per day for Men 19-50 years
Manganese	12.4% 0.28mg	6.67% 0.15mg	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	18.5% 129mg	8.5% 59.4mg	700mg per day for Men 19-50 years
Potassium	39% 1328mg	13% 441mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.57% 8.62mg	6.27% 94mg	1500mg per day for Men 19-50 years
Zinc	8.62% 0.95mg	3.15% 0.35mg	11mg per day for Men 19-50 years
Water	19.6% 724g	9.77% 361g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Plums, canned, purple, juice pack, solids and liquids have 6.7 times more Vitamin A, 2.5 times more Vitamin B1, 2.8 times more Vitamin B2, 2.9 times more Vitamin B3, 1.7 times more Vitamin B5, 1.7 times more Vitamin B6 and 12.2 times more Vitamin C than Plums, canned, purple, extra heavy syrup pack, solids and liquids.
• 500 calories of Plums, canned, purple, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin C
• Both Plums, canned, purple, juice pack, solids and liquids as well as Plums, canned, purple, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B9, Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Plums, canned, purple, juice pack, solids and liquids have 2.6 times more Copper, 2.8 times more Magnesium, 1.9 times more Manganese, 2.2 times more Phosphorus, 3 times more Potassium and 2 times more Water than Plums, canned, purple, extra heavy syrup pack, solids and liquids.
• While 500 kcal of Plums, canned, purple, extra heavy syrup pack, solids and liquids contain 1.4 times more Iron than Plums, canned, purple, juice pack, solids and liquids.
• 500 calories of Plums, canned, purple, extra heavy syrup pack, solids and liquids lack sufficient amounts of Magnesium, Manganese and Phosphorus
• Both Plums, canned, purple, juice pack, solids and liquids as well as Plums, canned, purple, extra heavy syrup pack, solids and liquids lack sufficient amounts of Calcium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Plums, canned, purple, juice pack, solids and liquids have 1.6 times more Fiber than Plums, canned, purple, extra heavy syrup pack, solids and liquids.
• Both Plums, canned, purple, juice pack, solids and liquids and Plums, canned, purple, extra heavy syrup pack, solids and liquids offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Plums, canned, purple, juice pack, solids and liquids as well as Plums, canned, purple, extra heavy syrup pack, solids and liquids provide inadequate amounts of Omega 6 and Protein in 500 calories.