Comparing Nutrients in 5 ounces Plums, canned, heavy syrup, drained VS Sweetened Canned Applesauce with Salt

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, heavy syrup, drained	2%	1%	97%
Sweetened Canned Applesauce with Salt	1%	2%	97%

Macro Nutrients

	Plums, canned, heavy syrup, drained	Sweetened Canned Applesauce with Salt	Recommended Dietary Allowance
Energy	4.35% 126kcal	3.7% 108kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.043g	0.38% 0.064g	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	21.7% 28.2g	130g per day for Men 19-50 years
Sugars	42% 30.6g	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	5.6% 2.13g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	1.1% 0.62g	0.46% 0.26g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, heavy syrup, drained	Sweetened Canned Applesauce with Salt	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	1.54% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.47% 0.058mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.58% 0.41mg	1.67% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.47% 0.074mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	2.83% 0.037mg	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	0.35% 1.4μg	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	2.68% 2.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, heavy syrup, drained	Sweetened Canned Applesauce with Salt	Recommended Dietary Allowance
Calcium	1.4% 14mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	7.24% 0.065mg	6.77% 0.061mg	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	15% 1.2mg	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	1% 4.25mg	420mg per day for Men 19-50 years
Manganese	NA	4.62% 0.11mg	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	2.54% 86.5mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	0.52% 0.057mg	11mg per day for Men 19-50 years
Water	2.9% 108g	3.05% 113g	3700g per day for Men 19-50 years

Nutrient Comparison: Plums, canned, heavy syrup, drained VS Sweetened Canned Applesauce with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Plums, canned, heavy syrup, drained vs Sweetened Canned Applesauce with Salt:

• 5 ounces of Plums, canned, heavy syrup, drained have 20 times more Vitamin A and 1.5 times more Vitamin B2 than Sweetened Canned Applesauce with Salt.
• 5 ounces of Sweetened Canned Applesauce with Salt have insufficient amounts of Vitamin A
• Both Plums, canned, heavy syrup, drained as well as Sweetened Canned Applesauce with Salt have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Plums, canned, heavy syrup, drained vs Sweetened Canned Applesauce with Salt:

• 5 ounces of Plums, canned, heavy syrup, drained have 2.4 times more Iron, 2.1 times more Phosphorus and 1.5 times more Potassium than Sweetened Canned Applesauce with Salt.
• Both Plums, canned, heavy syrup, drained and Sweetened Canned Applesauce with Salt contain similar levels of Copper and Water per five ounces.
• 5 ounces of Sweetened Canned Applesauce with Salt lack sufficient amounts of Phosphorus and Potassium
• Both Plums, canned, heavy syrup, drained as well as Sweetened Canned Applesauce with Salt lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Plums, canned, heavy syrup, drained have 1.3 times more Fiber than Sweetened Canned Applesauce with Salt.
• Both Plums, canned, heavy syrup, drained and Sweetened Canned Applesauce with Salt offer comparable quantities of Energy and Carbohydrate per five ounces.
• Both Plums, canned, heavy syrup, drained as well as Sweetened Canned Applesauce with Salt provide inadequate amounts of Omega 3, Omega 6 and Protein in five ounces.