Comparing Nutrients in 7 ounces Peaches, canned, heavy syrup, drained VS Plums, canned, heavy syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Peaches, canned, heavy syrup, drained	3%	2%	95%
Plums, canned, heavy syrup, drained	2%	1%	97%

Macro Nutrients

	Peaches, canned, heavy syrup, drained	Plums, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	4.93% 143kcal	6.1% 177kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.068% 0.022g	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	0.77% 0.13g	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	28% 36.6g	35.3% 46g	130g per day for Men 19-50 years
Sugars	40% 29g	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	9.44% 6.85g	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	% 11.5g	NA	g per day for Men 19-50 years
Sucrose	% 7.84g	NA	g per day for Men 19-50 years
Fiber	6.27% 2.4g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	1.84% 1.03g	1.56% 0.87g	56g per day for Men 19-50 years

Vitamins

	Peaches, canned, heavy syrup, drained	Plums, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	2.8% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	6.26% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.75% 1.24mg	3.6% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.95% 0.048mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2% 0.026mg	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	4.47% 18μg	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	1.54% 1.4mg	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	15.7% 2.36mg	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peaches, canned, heavy syrup, drained	Plums, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	10% 0.091mg	0.9mg per day for Men 19-50 years
Fluoride	0.34% 13.5μg	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	6.7% 0.54mg	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	NA	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	3.4% 24mg	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	5.5% 187mg	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	0.79% 12mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	1.62% 0.18mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.32% 160g	4.08% 151g	3700g per day for Men 19-50 years

Nutrient Comparison: Peaches, canned, heavy syrup, drained VS Plums, canned, heavy syrup, drained per 7 oz

Compare the macro and micronutrient content in 7 oz of Peaches, canned, heavy syrup, drained 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 Peaches, canned, heavy syrup, drained vs Plums, canned, heavy syrup, drained:

• 7 ounces of Peaches, canned, heavy syrup, drained have 1.6 times more Vitamin A, 2.1 times more Vitamin B3, 3 times more Vitamin B9 and 4.6 times more Vitamin E than Plums, canned, heavy syrup, drained.
• While 7 oz of Plums, canned, heavy syrup, drained contain 2.1 times more Vitamin B2, 2.2 times more Vitamin B6 and 2.7 times more Vitamin K than Peaches, canned, heavy syrup, drained.
• 7 ounces of Peaches, canned, heavy syrup, drained have insufficient amounts of Vitamin B2 and Vitamin B6
• 7 ounces of Plums, canned, heavy syrup, drained have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin E
• Both Peaches, canned, heavy syrup, drained as well as Plums, canned, heavy syrup, drained have insufficient amounts of Vitamin B1, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Peaches, canned, heavy syrup, drained vs Plums, canned, heavy syrup, drained:

• 7 ounces of Peaches, canned, heavy syrup, drained have 1.4 times more Copper than Plums, canned, heavy syrup, drained.
• While 7 oz of Plums, canned, heavy syrup, drained contain 3.1 times more Iron than Peaches, canned, heavy syrup, drained.
• Both Peaches, canned, heavy syrup, drained and Plums, canned, heavy syrup, drained contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Peaches, canned, heavy syrup, drained lack sufficient amounts of Phosphorus
• Both Peaches, canned, heavy syrup, drained 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 1.3 times more Carbohydrate, 1.5 times more Sugars and 1.3 times more Fiber than Peaches, canned, heavy syrup, drained.
• Both Peaches, canned, heavy syrup, drained and Plums, canned, heavy syrup, drained offer comparable quantities of Energy per seven ounces.
• Both Peaches, canned, heavy syrup, drained as well as Plums, canned, heavy syrup, drained provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.