Comparing Nutrients in 500 calories Plums, canned, purple, water pack, solids and liquids VS Carrots

Weight per 500 calories

• Plums, canned, purple, water pack, solids and liquids: 1220g
• Carrots: 1220g

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

Which food has more nutrients per 500 calories - Plums, canned, purple, water pack, solids and liquids or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, purple, water pack, solids and liquids	3%	0%	97%
Carrots	8%	5%	87%

Macro Nutrients

	Plums, canned, purple, water pack, solids and liquids	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.12g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	0.038% 0.012g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	7.17% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 135g	90% 117g	130g per day for Men 19-50 years
Sugars	170% 123g	79.7% 58g	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	9.25% 6.7g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	29% 11g	90% 34g	38g per day for Men 19-50 years
Protein	8.5% 4.76g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, purple, water pack, solids and liquids	Carrots	Recommended Dietary Allowance
Vitamin A	62.3% 561μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.2% 4.5mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.6% 0.88mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.3% 0.33mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.15% 36.6μg	58% 232μg	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	36.6% 33mg	80% 72mg	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	14.6% 2.2mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, purple, water pack, solids and liquids	Carrots	Recommended Dietary Allowance
Calcium	8.54% 85.4mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39μg	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	24.4% 1.95mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	17.5% 0.4mg	76% 1.74mg	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	22.6% 159mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	45% 1537mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.81% 12mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	8.87% 0.98mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	29% 1077g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Plums, canned, purple, water pack, solids and liquids vs Carrots:

• Raw Carrots contain 18.2 times more Vitamin A, 3.1 times more Vitamin B1, 1.4 times more Vitamin B2, 2.7 times more Vitamin B3, 3.8 times more Vitamin B5, 5.1 times more Vitamin B6, 6.3 times more Vitamin B9, 2.2 times more Vitamin C, 3.7 times more Vitamin E and 3.1 times more Vitamin K than Plums, canned, purple, water pack, solids and liquids.
• Both Plums, canned, purple, water pack, solids and liquids as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Plums, canned, purple, water pack, solids and liquids vs Carrots:

• Raw Carrots contain 4.7 times more Calcium, 1.9 times more Iron, 2.4 times more Magnesium, 4.3 times more Manganese, 2.7 times more Phosphorus, 2.5 times more Potassium, 69 times more Sodium and 3 times more Zinc than Plums, canned, purple, water pack, solids and liquids.
• Both Plums, canned, purple, water pack, solids and liquids and Raw Carrots have similar amounts of Copper and Water per 500 kcal.
• Both Plums, canned, purple, water pack, solids and liquids as well as Raw Carrots have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Plums, canned, purple, water pack, solids and liquids have 2.1 times more Sugars than Raw Carrots.
• While Raw Carrots contain 50 times more Omega 6, 3.1 times more Fiber and 2.4 times more Protein than Plums, canned, purple, water pack, solids and liquids.
• Both Plums, canned, purple, water pack, solids and liquids and Raw Carrots have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Plums, canned, purple, water pack, solids and liquids as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.