Comparing Nutrients in 5 ounces Blueberries, wild, canned, heavy syrup, drained VS Plums, canned, heavy syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Blueberries, wild, canned, heavy syrup, drained	2%	3%	95%
Plums, canned, heavy syrup, drained	2%	1%	97%

Macro Nutrients

	Blueberries, wild, canned, heavy syrup, drained	Plums, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	5.23% 152kcal	4.35% 126kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.049% 0.016g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	0.25% 0.043g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	25.2% 32.8g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	42% 30.6g	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	17.6% 12.8g	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	% 14.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.014g	NA	g per day for Men 19-50 years
Fiber	18.3% 6.95g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	1.4% 0.79g	1.1% 0.62g	56g per day for Men 19-50 years

Vitamins

	Blueberries, wild, canned, heavy syrup, drained	Plums, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	NA	3.15% 28.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.9% 0.047mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	4.47% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.15% 0.66mg	2.58% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.16% 0.058mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.8% 0.05mg	3.05% 0.04mg	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	2.83% 11.3μg	1.06% 4.25μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.47% 0.43mg	0.63% 0.57mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.46% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, wild, canned, heavy syrup, drained	Plums, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	2.7% 27mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	NA	7.24% 0.065mg	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	39% 3.1mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	2.02% 8.5mg	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	142% 3.26mg	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	2.83% 20mg	3.04% 21.3mg	700mg per day for Men 19-50 years
Potassium	1.9% 65.2mg	3.88% 132mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	2.7% 100g	2.9% 108g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries, wild, canned, heavy syrup, drained VS Plums, canned, heavy syrup, drained per 5 oz

Compare the macro and micronutrient content in 5 oz of Blueberries, wild, canned, heavy syrup, drained versus 5 oz of Plums, canned, heavy syrup, drained to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Blueberries, wild, canned, heavy syrup, drained vs Plums, canned, heavy syrup, drained:

• 5 ounces of Blueberries, wild, canned, heavy syrup, drained have 1.9 times more Vitamin B1, 7.6 times more Vitamin B2, 1.6 times more Vitamin B3, 1.3 times more Vitamin B6, 2.7 times more Vitamin B9 and 2.3 times more Vitamin K than Plums, canned, heavy syrup, drained.
• 5 ounces of Plums, canned, heavy syrup, drained have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B9
• Both Blueberries, wild, canned, heavy syrup, drained as well as Plums, canned, heavy syrup, drained have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Blueberries, wild, canned, heavy syrup, drained vs Plums, canned, heavy syrup, drained:

• 5 ounces of Blueberries, wild, canned, heavy syrup, drained have 2.6 times more Iron than Plums, canned, heavy syrup, drained.
• While 5 oz of Plums, canned, heavy syrup, drained contain 2 times more Potassium than Blueberries, wild, canned, heavy syrup, drained.
• 5 ounces of Blueberries, wild, canned, heavy syrup, drained lack sufficient amounts of Potassium
• Both Blueberries, wild, canned, heavy syrup, drained as well as Plums, canned, heavy syrup, drained lack sufficient amounts of Calcium, Magnesium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Blueberries, wild, canned, heavy syrup, drained have 1.2 times more Energy, 1.2 times more Carbohydrate and 3.3 times more Fiber than Plums, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained and Plums, canned, heavy syrup, drained offer comparable quantities of Sugars per five ounces.
• Both Blueberries, wild, canned, heavy syrup, drained as well as Plums, canned, heavy syrup, drained provide inadequate amounts of Protein in five ounces.