Comparing Nutrients in 7 ounces Plums, canned, heavy syrup, drained VS Peach nectar, canned, with added ascorbic acid

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, heavy syrup, drained	2%	1%	97%
Peach nectar, canned, with added ascorbic acid	2%	9%	89%

Macro Nutrients

	Plums, canned, heavy syrup, drained	Peach nectar, canned, with added ascorbic acid	Recommended Dietary Allowance
Energy	6.1% 177kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	1.04% 1g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	1.4% 0.44g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.07% 0.11g	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	18.2% 23.7g	130g per day for Men 19-50 years
Sugars	59% 43g	30.5% 22g	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	14.7% 10.7g	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	% 10.4g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	0.52% 0.2g	38g per day for Men 19-50 years
Protein	1.56% 0.87g	0.74% 0.42g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, heavy syrup, drained	Peach nectar, canned, with added ascorbic acid	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	6.17% 55.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.8% 0.034mg	9.92% 0.12mg	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	2% 0.099mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.27% 0.056mg	5.65% 0.073mg	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	66.6% 60mg	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	8.07% 1.2mg	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	Peach nectar, canned, with added ascorbic acid	Recommended Dietary Allowance
Calcium	2% 20mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	3.97% 0.036mg	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	1.74% 0.14mg	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	1.2% 0.028mg	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	1.4% 9.92mg	700mg per day for Men 19-50 years
Potassium	5.43% 185mg	2.9% 99mg	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	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	4.08% 151g	4.7% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Plums, canned, heavy syrup, drained VS Peach nectar, canned, with added ascorbic acid per 7 oz

Compare the macro and micronutrient content in 7 oz of Plums, canned, heavy syrup, drained versus 7 oz of Peach nectar, canned, with added ascorbic acid 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 Peach nectar, canned, with added ascorbic acid:

• 7 ounces of Plums, canned, heavy syrup, drained have 2.1 times more Vitamin B2 than Peach nectar, canned, with added ascorbic acid.
• While 7 oz of Peach nectar, canned, with added ascorbic acid contain 1.4 times more Vitamin A, 3.5 times more Vitamin B1, 1.3 times more Vitamin B6, 75.5 times more Vitamin C and 2.3 times more Vitamin E than Plums, canned, heavy syrup, drained.
• 7 ounces of Plums, canned, heavy syrup, drained have insufficient amounts of Vitamin B1, Vitamin C and Vitamin E
• 7 ounces of Peach nectar, canned, with added ascorbic acid have insufficient amounts of Vitamin B2
• Both Plums, canned, heavy syrup, drained as well as Peach nectar, canned, with added ascorbic acid have insufficient amounts of Vitamin B3, Vitamin B9, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Plums, canned, heavy syrup, drained vs Peach nectar, canned, with added ascorbic acid:

• 7 ounces of Plums, canned, heavy syrup, drained have 2.6 times more Copper, 12 times more Iron, 3 times more Phosphorus and 1.9 times more Potassium than Peach nectar, canned, with added ascorbic acid.
• Both Plums, canned, heavy syrup, drained and Peach nectar, canned, with added ascorbic acid contain similar levels of Water per seven ounces.
• 7 ounces of Peach nectar, canned, with added ascorbic acid lack sufficient amounts of Copper, Iron, Phosphorus and Potassium
• Both Plums, canned, heavy syrup, drained as well as Peach nectar, canned, with added ascorbic acid lack sufficient amounts of Calcium, Magnesium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Plums, canned, heavy syrup, drained have 1.8 times more Energy, 1.9 times more Carbohydrate, 1.9 times more Sugars and 15 times more Fiber than Peach nectar, canned, with added ascorbic acid.
• While 7 oz of Peach nectar, canned, with added ascorbic acid contain more Omega 3 than Plums, canned, heavy syrup, drained.
• 7 ounces of Plums, canned, heavy syrup, drained provide inadequate amounts of Omega 3
• 7 ounces of Peach nectar, canned, with added ascorbic acid provide inadequate amounts of Energy and Fiber
• Both Plums, canned, heavy syrup, drained as well as Peach nectar, canned, with added ascorbic acid provide inadequate amounts of Omega 6 and Protein in seven ounces.