Comparing Nutrients in 5 ounces Plums, canned, heavy syrup, drained VS Applesauce, canned, unsweetened, with added ascorbic acid

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, heavy syrup, drained	2%	1%	97%
Applesauce, canned, unsweetened, with added ascorbic acid	1%	2%	97%

Macro Nutrients

	Plums, canned, heavy syrup, drained	Applesauce, canned, unsweetened, with added ascorbic acid	Recommended Dietary Allowance
Energy	4.35% 126kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	0.035% 0.011g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.043g	0.1% 0.017g	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	18.4% 13.3g	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	11.5% 8.33g	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	% 3.26g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	1.1% 0.62g	0.43% 0.24g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, heavy syrup, drained	Applesauce, canned, unsweetened, with added ascorbic acid	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	3.07% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.47% 0.058mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.58% 0.41mg	0.74% 0.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.16% 0.058mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.06% 4.25μg	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	0.63% 0.57mg	33.4% 30mg	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	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	0.59% 0.71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, heavy syrup, drained	Applesauce, canned, unsweetened, with added ascorbic acid	Recommended Dietary Allowance
Calcium	1.4% 14mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	7.24% 0.065mg	4.25% 0.038mg	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	4.08% 0.33mg	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	1.54% 0.035mg	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% 7.1mg	700mg per day for Men 19-50 years
Potassium	3.88% 132mg	3.1% 105mg	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	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	0.39% 0.043mg	11mg per day for Men 19-50 years
Water	2.9% 108g	3.38% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Plums, canned, heavy syrup, drained VS Applesauce, canned, unsweetened, with added ascorbic acid per 5 oz

Compare the macro and micronutrient content in 5 oz of Plums, canned, heavy syrup, drained versus 5 oz of Applesauce, canned, unsweetened, with added ascorbic acid 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 Applesauce, canned, unsweetened, with added ascorbic acid:

• 5 ounces of Plums, canned, heavy syrup, drained have 20 times more Vitamin A, 1.4 times more Vitamin B2 and 12.8 times more Vitamin K than Applesauce, canned, unsweetened, with added ascorbic acid.
• While 5 oz of Applesauce, canned, unsweetened, with added ascorbic acid contain 1.5 times more Vitamin B1 and 53 times more Vitamin C than Plums, canned, heavy syrup, drained.
• Both Plums, canned, heavy syrup, drained and Applesauce, canned, unsweetened, with added ascorbic acid provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Plums, canned, heavy syrup, drained have insufficient amounts of Vitamin B1 and Vitamin C
• 5 ounces of Applesauce, canned, unsweetened, with added ascorbic acid have insufficient amounts of Vitamin A and Vitamin K
• Both Plums, canned, heavy syrup, drained as well as Applesauce, canned, unsweetened, with added ascorbic acid have insufficient amounts of Vitamin B3, Vitamin B9, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Plums, canned, heavy syrup, drained vs Applesauce, canned, unsweetened, with added ascorbic acid:

• 5 ounces of Plums, canned, heavy syrup, drained have 1.7 times more Copper, 3.7 times more Iron, 3 times more Phosphorus and 1.3 times more Potassium than Applesauce, canned, unsweetened, with added ascorbic acid.
• Both Plums, canned, heavy syrup, drained and Applesauce, canned, unsweetened, with added ascorbic acid contain similar levels of Water per five ounces.
• 5 ounces of Applesauce, canned, unsweetened, with added ascorbic acid lack sufficient amounts of Phosphorus
• Both Plums, canned, heavy syrup, drained as well as Applesauce, canned, unsweetened, with added ascorbic acid 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 2.1 times more Energy, 2.1 times more Carbohydrate, 2.3 times more Sugars and 1.4 times more Fiber than Applesauce, canned, unsweetened, with added ascorbic acid.
• 5 ounces of Applesauce, canned, unsweetened, with added ascorbic acid provide inadequate amounts of Energy
• Both Plums, canned, heavy syrup, drained as well as Applesauce, canned, unsweetened, with added ascorbic acid provide inadequate amounts of Omega 3, Omega 6 and Protein in five ounces.