Comparing Nutrients in 7 ounces Plums, canned, heavy syrup, drained VS Pink Grapefruit Juice

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, heavy syrup, drained	2%	1%	97%
Pink Grapefruit Juice	5%	2%	93%

Macro Nutrients

	Plums, canned, heavy syrup, drained	Pink Grapefruit Juice	Recommended Dietary Allowance
Energy	6.1% 177kcal	2.67% 77.4kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	0.22% 0.038g	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	14% 18.3g	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	NA	38g per day for Men 19-50 years
Protein	1.56% 0.87g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, heavy syrup, drained	Pink Grapefruit Juice	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.8% 0.034mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.26% 0.081mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.5% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.27% 0.056mg	6.7% 0.087mg	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	4.96% 20μg	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	83.8% 75.4mg	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	Pink Grapefruit Juice	Recommended Dietary Allowance
Calcium	2% 20mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	7.28% 0.065mg	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	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	NA	1.73% 0.04mg	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	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	5.43% 185mg	9.46% 321mg	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	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	4.08% 151g	4.83% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Plums, canned, heavy syrup, drained VS Pink Grapefruit Juice per 7 oz

Compare the macro and micronutrient content in 7 oz of Plums, canned, heavy syrup, drained versus 7 oz of Pink Grapefruit Juice 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 Pink Grapefruit Juice:

• 7 ounces of Plums, canned, heavy syrup, drained have 2.1 times more Vitamin B2 than Pink Grapefruit Juice.
• While 7 oz of Raw Pink Grapefruit Juice contain 2.4 times more Vitamin B1, 1.6 times more Vitamin B6, 3.3 times more Vitamin B9 and 95 times more Vitamin C than Plums, canned, heavy syrup, drained.
• Both Plums, canned, heavy syrup, drained and Pink Grapefruit Juice provide similar amounts of Vitamin A per seven ounces.
• 7 ounces of Plums, canned, heavy syrup, drained have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin C
• 7 ounces of Pink Grapefruit Juice have insufficient amounts of Vitamin B2
• Both Plums, canned, heavy syrup, drained as well as Raw Pink Grapefruit Juice have insufficient amounts of Vitamin B3, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Plums, canned, heavy syrup, drained vs Pink Grapefruit Juice:

• 7 ounces of Plums, canned, heavy syrup, drained have 1.4 times more Copper and 4.2 times more Iron than Pink Grapefruit Juice.
• While 7 oz of Raw Pink Grapefruit Juice contain 2.4 times more Magnesium and 1.7 times more Potassium than Plums, canned, heavy syrup, drained.
• Both Plums, canned, heavy syrup, drained and Pink Grapefruit Juice contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Plums, canned, heavy syrup, drained lack sufficient amounts of Magnesium
• Both Plums, canned, heavy syrup, drained as well as Raw Pink Grapefruit Juice lack sufficient amounts of Calcium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Plums, canned, heavy syrup, drained have 2.3 times more Energy and 2.5 times more Carbohydrate than Pink Grapefruit Juice.
• 7 ounces of Pink Grapefruit Juice provide inadequate amounts of Energy
• Both Plums, canned, heavy syrup, drained as well as Raw Pink Grapefruit Juice provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.