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

Macros Ratio

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

Macro Nutrients

	Peaches, canned, heavy syrup, drained	Plums, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	3.5% 102kcal	4.35% 126kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.058% 0.018g	0.049% 0.016g	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	0.55% 0.094g	0.25% 0.043g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	25.2% 32.8g	130g per day for Men 19-50 years
Sugars	28.7% 20.8g	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	6.75% 4.9g	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	% 8.25g	NA	g per day for Men 19-50 years
Sucrose	% 5.6g	NA	g per day for Men 19-50 years
Fiber	4.48% 1.7g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	1.3% 0.74g	1.1% 0.62g	56g per day for Men 19-50 years

Vitamins

	Peaches, canned, heavy syrup, drained	Plums, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	3.15% 28.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	4.47% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.54% 0.89mg	2.58% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.68% 0.034mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.4% 0.018mg	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	3.2% 12.8μg	1.06% 4.25μg	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	1.1% 0.99mg	0.63% 0.57mg	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	11.2% 1.7mg	2.46% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peaches, canned, heavy syrup, drained	Plums, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	7.24% 0.065mg	0.9mg per day for Men 19-50 years
Fluoride	0.24% 9.64μg	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	4.8% 0.38mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	NA	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	2.43% 17mg	3.04% 21.3mg	700mg per day for Men 19-50 years
Potassium	3.9% 133mg	3.88% 132mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	1.16% 0.13mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	3.1% 114g	2.9% 108g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Peaches, 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 Peaches, canned, heavy syrup, drained vs Plums, canned, heavy syrup, drained:

• 5 ounces of Peaches, canned, heavy syrup, drained have 1.6 times more Vitamin A, 2.1 times more Vitamin B3, 3 times more Vitamin B9 and 4.6 times more Vitamin E than Plums, canned, heavy syrup, drained.
• While 5 oz of Plums, canned, heavy syrup, drained contain 2.1 times more Vitamin B2, 2.2 times more Vitamin B6 and 2.7 times more Vitamin K than Peaches, canned, heavy syrup, drained.
• 5 ounces of Peaches, canned, heavy syrup, drained have insufficient amounts of Vitamin B2 and Vitamin B6
• 5 ounces of Plums, canned, heavy syrup, drained have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin E
• Both Peaches, canned, heavy syrup, drained as well as Plums, canned, heavy syrup, drained have insufficient amounts of Vitamin B1, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Peaches, canned, heavy syrup, drained have 1.4 times more Copper than Plums, canned, heavy syrup, drained.
• While 5 oz of Plums, canned, heavy syrup, drained contain 3.1 times more Iron than Peaches, canned, heavy syrup, drained.
• Both Peaches, canned, heavy syrup, drained and Plums, canned, heavy syrup, drained contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Peaches, canned, heavy syrup, drained lack sufficient amounts of Phosphorus
• Both Peaches, canned, heavy syrup, drained as well as Plums, canned, heavy syrup, drained lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Plums, canned, heavy syrup, drained contain 1.3 times more Carbohydrate, 1.5 times more Sugars and 1.3 times more Fiber than Peaches, canned, heavy syrup, drained.
• Both Peaches, canned, heavy syrup, drained and Plums, canned, heavy syrup, drained offer comparable quantities of Energy per five ounces.
• Both Peaches, canned, heavy syrup, drained as well as Plums, canned, heavy syrup, drained provide inadequate amounts of Omega 3, Omega 6 and Protein in five ounces.