Comparing Nutrients in 7 ounces Plums, canned, heavy syrup, drained VS Sweetened Canned Applesauce with Salt

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, heavy syrup, drained	2%	1%	97%
Sweetened Canned Applesauce with Salt	1%	2%	97%

Macro Nutrients

	Plums, canned, heavy syrup, drained	Sweetened Canned Applesauce with Salt	Recommended Dietary Allowance
Energy	6.1% 177kcal	5.2% 151kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	0.53% 0.089g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.3% 46g	30.4% 39.5g	130g per day for Men 19-50 years
Sugars	59% 43g	NA	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	7.83% 2.98g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	1.56% 0.87g	0.64% 0.36g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, heavy syrup, drained	Sweetened Canned Applesauce with Salt	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.8% 0.034mg	2.15% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.26% 0.081mg	4.27% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	2.33% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.06% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.27% 0.056mg	3.97% 0.052mg	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	1.5% 5.95μg	0.5% 2μg	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	0.88% 0.79mg	3.75% 3.37mg	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	3.44% 0.52mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, heavy syrup, drained	Sweetened Canned Applesauce with Salt	Recommended Dietary Allowance
Calcium	2% 20mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	9.5% 0.085mg	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	21% 1.67mg	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	1.4% 5.95mg	420mg per day for Men 19-50 years
Manganese	NA	6.47% 0.15mg	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	4.25% 29.8mg	2% 14mg	700mg per day for Men 19-50 years
Potassium	5.43% 185mg	3.56% 121mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	4.08% 151g	4.27% 158g	3700g per day for Men 19-50 years

Nutrient Comparison: Plums, canned, heavy syrup, drained VS Sweetened Canned Applesauce with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Plums, canned, heavy syrup, drained versus 7 oz of Sweetened Canned Applesauce with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Plums, canned, heavy syrup, drained vs Sweetened Canned Applesauce with Salt:

• 7 ounces of Plums, canned, heavy syrup, drained have 20 times more Vitamin A and 1.5 times more Vitamin B2 than Sweetened Canned Applesauce with Salt.
• 7 ounces of Sweetened Canned Applesauce with Salt have insufficient amounts of Vitamin A
• Both Plums, canned, heavy syrup, drained as well as Sweetened Canned Applesauce with Salt have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Plums, canned, heavy syrup, drained vs Sweetened Canned Applesauce with Salt:

• 7 ounces of Plums, canned, heavy syrup, drained have 2.4 times more Iron, 2.1 times more Phosphorus and 1.5 times more Potassium than Sweetened Canned Applesauce with Salt.
• Both Plums, canned, heavy syrup, drained and Sweetened Canned Applesauce with Salt contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Sweetened Canned Applesauce with Salt lack sufficient amounts of Phosphorus and Potassium
• Both Plums, canned, heavy syrup, drained as well as Sweetened Canned Applesauce with Salt lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Plums, canned, heavy syrup, drained have 1.3 times more Fiber than Sweetened Canned Applesauce with Salt.
• Both Plums, canned, heavy syrup, drained and Sweetened Canned Applesauce with Salt offer comparable quantities of Energy and Carbohydrate per seven ounces.
• Both Plums, canned, heavy syrup, drained as well as Sweetened Canned Applesauce with Salt provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.