Comparing Nutrients in 7 ounces Plums, canned, heavy syrup, drained VS Tangerines, (mandarin oranges), canned, juice pack, drained

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, heavy syrup, drained	2%	1%	97%
Tangerines, (mandarin oranges), canned, juice pack, drained	7%	1%	92%

Macro Nutrients

	Plums, canned, heavy syrup, drained	Tangerines, (mandarin oranges), canned, juice pack, drained	Recommended Dietary Allowance
Energy	6.1% 177kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.082% 0.079g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	0.025% 0.008g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	0.058% 0.01g	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	14.4% 18.7g	130g per day for Men 19-50 years
Sugars	59% 43g	22.6% 16.4g	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	2.66% 1.5g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, heavy syrup, drained	Tangerines, (mandarin oranges), canned, juice pack, drained	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	14.6% 131μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.8% 0.034mg	14.6% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.26% 0.081mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.27% 0.056mg	6.56% 0.085mg	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	2.5% 9.92μg	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	74.7% 67.3mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, heavy syrup, drained	Tangerines, (mandarin oranges), canned, juice pack, drained	Recommended Dietary Allowance
Calcium	2% 20mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	9.04% 0.081mg	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	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	5.2% 22mg	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	4.25% 29.8mg	3.1% 22mg	700mg per day for Men 19-50 years
Potassium	5.43% 185mg	7.94% 270mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	9.56% 1.05mg	11mg per day for Men 19-50 years
Water	4.08% 151g	4.8% 178g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Plums, canned, heavy syrup, drained vs Tangerines, (mandarin oranges), canned, juice pack, drained:

• Plums, canned, heavy syrup, drained have 1.3 times more Vitamin B2, 1.7 times more Vitamin E and more Vitamin K than Tangerines, (mandarin oranges), canned, juice pack, drained.
• While Tangerines, (mandarin oranges), canned, juice pack, drained contain 3.3 times more Vitamin A, 5.2 times more Vitamin B1, 1.5 times more Vitamin B3, 1.5 times more Vitamin B6, 1.7 times more Vitamin B9 and 84.8 times more Vitamin C than Plums, canned, heavy syrup, drained.
• Both Plums, canned, heavy syrup, drained as well as Tangerines, (mandarin oranges), canned, juice pack, drained have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Plums, canned, heavy syrup, drained vs Tangerines, (mandarin oranges), canned, juice pack, drained:

• Plums, canned, heavy syrup, drained have 3.1 times more Iron, 1.4 times more Phosphorus and 3.8 times more Sodium than Tangerines, (mandarin oranges), canned, juice pack, drained.
• While Tangerines, (mandarin oranges), canned, juice pack, drained contain 2.2 times more Magnesium, 1.5 times more Potassium and 7.6 times more Zinc than Plums, canned, heavy syrup, drained.
• Both Plums, canned, heavy syrup, drained and Tangerines, (mandarin oranges), canned, juice pack, drained have similar amounts of Calcium, Copper and Water per 7 oz.
• Both Plums, canned, heavy syrup, drained as well as Tangerines, (mandarin oranges), canned, juice pack, drained have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Plums, canned, heavy syrup, drained have 2.3 times more Energy, 2.5 times more Carbohydrate, 2.6 times more Sugars and 1.3 times more Fiber than Tangerines, (mandarin oranges), canned, juice pack, drained.
• While Tangerines, (mandarin oranges), canned, juice pack, drained contain 1.7 times more Protein than Plums, canned, heavy syrup, drained.
• Both Plums, canned, heavy syrup, drained as well as Tangerines, (mandarin oranges), canned, juice pack, drained have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.