Comparing Nutrients in 5 ounces Plums, canned, heavy syrup, drained VS Apple Juice with Vitamin C

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, heavy syrup, drained	2%	1%	97%
Apple Juice with Vitamin C	1%	3%	96%

Macro Nutrients

	Plums, canned, heavy syrup, drained	Apple Juice with Vitamin C	Recommended Dietary Allowance
Energy	4.35% 126kcal	2.25% 65.2kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	0.097% 0.031g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.043g	0.28% 0.047g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.2% 32.8g	12.3% 16g	130g per day for Men 19-50 years
Sugars	42% 30.6g	19% 13.6g	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	NA	11.2% 8.12g	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	% 3.73g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	0.75% 0.28g	38g per day for Men 19-50 years
Protein	1.1% 0.62g	0.25% 0.14g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, heavy syrup, drained	Apple Juice with Vitamin C	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.47% 0.058mg	1.85% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.58% 0.41mg	0.65% 0.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.4% 0.069mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	1.96% 0.026mg	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	1.06% 4.25μg	0% 0μg	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	0.63% 0.57mg	60.6% 54.6mg	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	2.46% 0.37mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, heavy syrup, drained	Apple Juice with Vitamin C	Recommended Dietary Allowance
Calcium	1.4% 14mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	7.24% 0.065mg	1.9% 0.017mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.4% 55.4μg	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	15% 1.2mg	2.13% 0.17mg	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	4.56% 0.1mg	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	3.04% 21.3mg	1.4% 9.92mg	700mg per day for Men 19-50 years
Potassium	3.88% 132mg	4.2% 143mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	0.26% 0.028mg	11mg per day for Men 19-50 years
Water	2.9% 108g	3.4% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Plums, canned, heavy syrup, drained vs Apple Juice with Vitamin C:

• Plums, canned, heavy syrup, drained have more Vitamin A, 2.4 times more Vitamin B2, 4 times more Vitamin B3, 1.6 times more Vitamin B6, 26 times more Vitamin E and more Vitamin K than Bottled Apple Juice with Vitamin C.
• While Bottled Apple Juice with Vitamin C contains 96.3 times more Vitamin C than Plums, canned, heavy syrup, drained.
• Both Plums, canned, heavy syrup, drained and Bottled Apple Juice with Vitamin C have similar amounts of Vitamin B1 per 5 oz.
• Both Plums, canned, heavy syrup, drained as well as Bottled Apple Juice with Vitamin C have insufficient amounts of Vitamin B9, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Plums, canned, heavy syrup, drained vs Apple Juice with Vitamin C:

• Plums, canned, heavy syrup, drained have 1.3 times more Calcium, 3.8 times more Copper, 7 times more Iron, 2.1 times more Phosphorus and 4.8 times more Sodium than Bottled Apple Juice with Vitamin C.
• Both Plums, canned, heavy syrup, drained and Bottled Apple Juice with Vitamin C have similar amounts of Magnesium, Potassium and Water per 5 oz.
• Both Plums, canned, heavy syrup, drained as well as Bottled Apple Juice with Vitamin C have insufficient amounts of Selenium and Zinc in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Plums, canned, heavy syrup, drained have 1.9 times more Energy, 2 times more Carbohydrate, 2.2 times more Sugars and 7.5 times more Fiber than Bottled Apple Juice with Vitamin C.
• Both Plums, canned, heavy syrup, drained as well as Bottled Apple Juice with Vitamin C have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose, Sucrose and Protein in 5 oz.