Comparing Nutrients in 7 ounces Apple Juice with Vitamin C VS Plums, canned, heavy syrup, drained

Macros Ratio

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

Macro Nutrients

	Apple Juice with Vitamin C	Plums, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	3.15% 91kcal	6.1% 177kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.068% 0.022g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.39% 0.065g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.2% 22.4g	35.3% 46g	130g per day for Men 19-50 years
Sugars	26.3% 19g	59% 43g	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	15.7% 11.4g	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	% 5.2g	NA	g per day for Men 19-50 years
Sucrose	% 2.5g	NA	g per day for Men 19-50 years
Fiber	1.04% 0.4g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	0.35% 0.2g	1.56% 0.87g	56g per day for Men 19-50 years

Vitamins

	Apple Juice with Vitamin C	Plums, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	2.8% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.6% 0.034mg	6.26% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.91% 0.14mg	3.6% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.94% 0.097mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.75% 0.036mg	4.27% 0.056mg	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	0% 0μg	1.5% 5.95μg	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	85% 76.4mg	0.88% 0.79mg	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	0.13% 0.02mg	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apple Juice with Vitamin C	Plums, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	1.6% 16mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	2.65% 0.024mg	10% 0.091mg	0.9mg per day for Men 19-50 years
Fluoride	1.94% 77.6μg	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	2.98% 0.24mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	6.4% 0.15mg	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% 14mg	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	5.9% 200mg	5.43% 185mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.73% 175g	4.08% 151g	3700g per day for Men 19-50 years

Nutrient Comparison: Apple Juice with Vitamin C VS Plums, canned, heavy syrup, drained per 7 oz

Compare the macro and micronutrient content in 7 oz of Apple Juice with Vitamin C versus 7 oz of Plums, canned, heavy syrup, drained to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Apple Juice with Vitamin C vs Plums, canned, heavy syrup, drained:

• 7 ounces of Apple Juice with Vitamin C have 96.3 times more Vitamin C than Plums, canned, heavy syrup, drained.
• While 7 oz of Plums, canned, heavy syrup, drained contain more Vitamin A, 2.4 times more Vitamin B2, 1.6 times more Vitamin B6 and more Vitamin K than Bottled Apple Juice with Vitamin C.
• 7 ounces of Apple Juice with Vitamin C have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B6 and Vitamin K
• 7 ounces of Plums, canned, heavy syrup, drained have insufficient amounts of Vitamin C
• Both Bottled Apple Juice with Vitamin C as well as Plums, canned, heavy syrup, drained have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B9, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Apple Juice with Vitamin C vs Plums, canned, heavy syrup, drained:

• 7 oz of Plums, canned, heavy syrup, drained contain 3.8 times more Copper, 7 times more Iron and 2.1 times more Phosphorus than Bottled Apple Juice with Vitamin C.
• Both Apple Juice with Vitamin C and Plums, canned, heavy syrup, drained contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Apple Juice with Vitamin C lack sufficient amounts of Copper, Iron and Phosphorus
• Both Bottled Apple Juice with Vitamin C as well as Plums, canned, heavy syrup, drained lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Plums, canned, heavy syrup, drained contain 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.
• 7 ounces of Apple Juice with Vitamin C provide inadequate amounts of Energy and Fiber
• Both Bottled Apple Juice with Vitamin C as well as Plums, canned, heavy syrup, drained provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.