Comparing Nutrients in 5 ounces Plums, canned, purple, light syrup pack, solids and liquids VS Plums, canned, purple, heavy syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, purple, light syrup pack, solids and liquids	2%	1%	97%
Plums, canned, purple, heavy syrup pack, solids and liquids	2%	1%	97%

Macro Nutrients

	Plums, canned, purple, light syrup pack, solids and liquids	Plums, canned, purple, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	4.35% 126kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.035% 0.011g	0.035% 0.011g	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	0.19% 0.033g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.8% 23g	25.3% 33g	130g per day for Men 19-50 years
Sugars	30% 21.8g	43.6% 31.6g	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	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	3.36% 1.28g	3.36% 1.28g	38g per day for Men 19-50 years
Protein	0.94% 0.52g	0.91% 0.51g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, purple, light syrup pack, solids and liquids	Plums, canned, purple, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.9% 0.023mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.25% 0.055mg	4.14% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.63% 0.42mg	2.58% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.04% 0.1mg	2.04% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.94% 0.038mg	2.94% 0.038mg	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	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	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	1.7% 0.26mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.08% 6.1μg	5.08% 6.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, purple, light syrup pack, solids and liquids	Plums, canned, purple, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	5.83% 0.052mg	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	15.2% 1.2mg	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	1.97% 0.045mg	1.9% 0.044mg	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	2.63% 18.4mg	2.63% 18.4mg	700mg per day for Men 19-50 years
Potassium	3.88% 132mg	3.8% 129mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.3mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	3.18% 118g	2.9% 108g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Plums, canned, purple, light syrup pack, solids and liquids vs Plums, canned, purple, heavy syrup pack, solids and liquids:

Both Plums, canned, purple, light syrup pack, solids and liquids and Plums, canned, purple, heavy syrup pack, solids and liquids have similar amounts of vitamins per 5 oz
• Both Plums, canned, purple, light syrup pack, solids and liquids and Plums, canned, purple, heavy syrup pack, solids and liquids have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin E and Vitamin K per 5 oz.
• Both Plums, canned, purple, light syrup pack, solids and liquids as well as Plums, canned, purple, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Plums, canned, purple, light syrup pack, solids and liquids vs Plums, canned, purple, heavy syrup pack, solids and liquids:

Both Plums, canned, purple, light syrup pack, solids and liquids and Plums, canned, purple, heavy syrup pack, solids and liquids have similar amounts of minerals per 5 oz
• Both Plums, canned, purple, light syrup pack, solids and liquids and Plums, canned, purple, heavy syrup pack, solids and liquids have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Sodium and Water per 5 oz.
• Both Plums, canned, purple, light syrup pack, solids and liquids as well as Plums, canned, purple, heavy syrup pack, solids and liquids have insufficient amounts of Calcium, Selenium and Zinc in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Plums, canned, purple, heavy syrup pack, solids and liquids contain 1.4 times more Energy, 1.4 times more Carbohydrate and 1.5 times more Sugars than Plums, canned, purple, light syrup pack, solids and liquids.
• Both Plums, canned, purple, light syrup pack, solids and liquids and Plums, canned, purple, heavy syrup pack, solids and liquids have similar amounts of Fiber per 5 oz.
• Both Plums, canned, purple, light syrup pack, solids and liquids as well as Plums, canned, purple, heavy syrup pack, solids and liquids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose, Sucrose and Protein in 5 oz.