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

Macros Ratio

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

Macro Nutrients

	Plums, canned, heavy syrup, drained	Blueberries, wild, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	6.1% 177kcal	7.32% 212kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	NA	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	35.3% 46g	43.2% 56.2g	130g per day for Men 19-50 years
Sugars	59% 43g	52.8% 38.3g	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	24.7% 18g	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	% 20g	g per day for Men 19-50 years
Sucrose	NA	% 0.02g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	25.6% 9.72g	38g per day for Men 19-50 years
Protein	1.56% 0.87g	2% 1.1g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, heavy syrup, drained	Blueberries, wild, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.8% 0.034mg	5.46% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.26% 0.081mg	47.8% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	5.8% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.63% 0.081mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.27% 0.056mg	5.34% 0.069mg	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	3.97% 16μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.88% 0.79mg	0.66% 0.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	24.5% 29.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, heavy syrup, drained	Blueberries, wild, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	2% 20mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	NA	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	54.6% 4.37mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	NA	198% 4.56mg	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	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	5.43% 185mg	2.7% 91mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.08% 151g	3.8% 140g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Plums, canned, heavy syrup, drained versus 7 oz of Blueberries, wild, canned, heavy syrup, drained 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 Blueberries, wild, canned, heavy syrup, drained:

• 7 oz of Blueberries, wild, canned, heavy syrup, drained contain 1.9 times more Vitamin B1, 7.6 times more Vitamin B2, 1.6 times more Vitamin B3, 2.7 times more Vitamin B9 and 2.3 times more Vitamin K than Plums, canned, heavy syrup, drained.
• Both Plums, canned, heavy syrup, drained and Blueberries, wild, canned, heavy syrup, drained provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Plums, canned, heavy syrup, drained have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B9
• Both Plums, canned, heavy syrup, drained as well as Blueberries, wild, canned, heavy syrup, drained have insufficient amounts of Vitamin C in seven ounces.

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

• 7 ounces of Plums, canned, heavy syrup, drained have 2 times more Potassium than Blueberries, wild, canned, heavy syrup, drained.
• While 7 oz of Blueberries, wild, canned, heavy syrup, drained contain 2.6 times more Iron than Plums, canned, heavy syrup, drained.
• 7 ounces of Blueberries, wild, canned, heavy syrup, drained lack sufficient amounts of Potassium
• Both Plums, canned, heavy syrup, drained as well as Blueberries, wild, canned, heavy syrup, drained lack sufficient amounts of Calcium, Magnesium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Blueberries, wild, canned, heavy syrup, drained contain 3.3 times more Fiber than Plums, canned, heavy syrup, drained.
• Both Plums, canned, heavy syrup, drained and Blueberries, wild, canned, heavy syrup, drained offer comparable quantities of Energy, Carbohydrate and Sugars per seven ounces.
• Both Plums, canned, heavy syrup, drained as well as Blueberries, wild, canned, heavy syrup, drained provide inadequate amounts of Protein in seven ounces.