Comparing Nutrients in 7 ounces Cherries, sweet, canned, pitted, heavy syrup, drained VS Plums, canned, heavy syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Cherries, sweet, canned, pitted, heavy syrup, drained	3%	2%	95%
Plums, canned, heavy syrup, drained	2%	1%	97%

Macro Nutrients

	Cherries, sweet, canned, pitted, heavy syrup, drained	Plums, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	5.68% 165kcal	6.1% 177kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	0.068% 0.022g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	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	32% 42g	35.3% 46g	130g per day for Men 19-50 years
Sugars	44.3% 32g	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	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	12% 4.56g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	2.6% 1.45g	1.56% 0.87g	56g per day for Men 19-50 years

Vitamins

	Cherries, sweet, canned, pitted, heavy syrup, drained	Plums, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	2.8% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	6.26% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.79mg	3.6% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.36% 0.044mg	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	2.5% 9.92μg	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	7.94% 7.14mg	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	2.25% 0.34mg	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sweet, canned, pitted, heavy syrup, drained	Plums, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	2% 20mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	10% 0.091mg	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	8.7% 0.69mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	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	5.67% 39.7mg	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	8.64% 294mg	5.43% 185mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.16% 154g	4.08% 151g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cherries, sweet, canned, pitted, heavy syrup, drained vs Plums, canned, heavy syrup, drained:

• Cherries, sweet, canned, pitted, heavy syrup, drained have 1.3 times more Vitamin B1, 1.4 times more Vitamin B3, 1.7 times more Vitamin B9 and 9 times more Vitamin C than Plums, canned, heavy syrup, drained.
• While Plums, canned, heavy syrup, drained contain 1.7 times more Vitamin A, 1.3 times more Vitamin B6, 1.5 times more Vitamin E and 7.1 times more Vitamin K than Cherries, sweet, canned, pitted, heavy syrup, drained.
• Both Cherries, sweet, canned, pitted, heavy syrup, drained and Plums, canned, heavy syrup, drained have similar amounts of Vitamin B2 per 7 oz.
• Both Cherries, sweet, canned, pitted, heavy syrup, drained as well as Plums, canned, heavy syrup, drained have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cherries, sweet, canned, pitted, heavy syrup, drained vs Plums, canned, heavy syrup, drained:

• Cherries, sweet, canned, pitted, heavy syrup, drained have 3.8 times more Copper, 1.8 times more Magnesium, 1.3 times more Phosphorus and 1.6 times more Potassium than Plums, canned, heavy syrup, drained.
• While Plums, canned, heavy syrup, drained contain 2.4 times more Iron and 6.3 times more Sodium than Cherries, sweet, canned, pitted, heavy syrup, drained.
• Both Cherries, sweet, canned, pitted, heavy syrup, drained and Plums, canned, heavy syrup, drained have similar amounts of Calcium and Water per 7 oz.
• Both Cherries, sweet, canned, pitted, heavy syrup, drained as well as Plums, canned, heavy syrup, drained have insufficient amounts of Selenium and Zinc in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cherries, sweet, canned, pitted, heavy syrup, drained have more Omega 3, 1.5 times more Fiber and 1.7 times more Protein than Plums, canned, heavy syrup, drained.
• While Plums, canned, heavy syrup, drained contain 1.3 times more Sugars than Cherries, sweet, canned, pitted, heavy syrup, drained.
• Both Cherries, sweet, canned, pitted, heavy syrup, drained and Plums, canned, heavy syrup, drained have similar amounts of Energy and Carbohydrate per 7 oz.
• Both Cherries, sweet, canned, pitted, heavy syrup, drained as well as Plums, canned, heavy syrup, drained have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.