Comparing Nutrients in 7 ounces Plums, canned, purple, extra heavy syrup pack, solids and liquids VS Pomegranates

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, purple, extra heavy syrup pack, solids and liquids	1%	1%	98%
Pomegranates	7%	11%	82%

Macro Nutrients

	Plums, canned, purple, extra heavy syrup pack, solids and liquids	Pomegranates	Recommended Dietary Allowance
Energy	6.9% 200kcal	5.68% 165kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	2.4% 2.32g	97g per day for Men 19-50 years
Saturated Fat	0.05% 0.016g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.042g	0.92% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52.2g	28.5% 37g	130g per day for Men 19-50 years
Sugars	NA	37.4% 27g	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	5.22% 2g	21% 7.94g	38g per day for Men 19-50 years
Protein	1.28% 0.71g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, purple, extra heavy syrup pack, solids and liquids	Pomegranates	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.65% 0.032mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.53% 0.57mg	3.63% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.86% 0.14mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.12% 0.054mg	11.4% 0.15mg	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	19% 75.4μg	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	22.5% 20.2mg	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	NA	7.94% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27% 32.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, purple, extra heavy syrup pack, solids and liquids	Pomegranates	Recommended Dietary Allowance
Calcium	1.8% 18mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	35% 0.31mg	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	20.3% 1.63mg	7.44% 0.6mg	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	2.67% 0.062mg	10.3% 0.24mg	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	3.4% 24mg	10.2% 71.4mg	700mg per day for Men 19-50 years
Potassium	5.2% 177mg	13.8% 468mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.9% 145g	4.18% 155g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Plums, canned, purple, extra heavy syrup pack, solids and liquids vs Pomegranates:

• Plums, canned, purple, extra heavy syrup pack, solids and liquids have more Vitamin A than Raw Pomegranates.
• While Raw Pomegranates contain 4.2 times more Vitamin B1, 1.4 times more Vitamin B2, 5.2 times more Vitamin B5, 2.8 times more Vitamin B6, 12.7 times more Vitamin B9 and 25.5 times more Vitamin C than Plums, canned, purple, extra heavy syrup pack, solids and liquids.
• Both Plums, canned, purple, extra heavy syrup pack, solids and liquids and Raw Pomegranates have similar amounts of Vitamin B3 per 7 oz.
• Both Plums, canned, purple, extra heavy syrup pack, solids and liquids as well as Raw Pomegranates have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Plums, canned, purple, extra heavy syrup pack, solids and liquids vs Pomegranates:

• Plums, canned, purple, extra heavy syrup pack, solids and liquids have 2.7 times more Iron and 6.3 times more Sodium than Raw Pomegranates.
• While Raw Pomegranates contain 4.4 times more Copper, 2.4 times more Magnesium, 3.8 times more Manganese, 3 times more Phosphorus, 2.7 times more Potassium and 5 times more Zinc than Plums, canned, purple, extra heavy syrup pack, solids and liquids.
• Both Plums, canned, purple, extra heavy syrup pack, solids and liquids and Raw Pomegranates have similar amounts of Calcium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Plums, canned, purple, extra heavy syrup pack, solids and liquids have 1.2 times more Energy and 1.4 times more Carbohydrate than Raw Pomegranates.
• While Raw Pomegranates contain 11.7 times more Fat, 4 times more Fiber and 4.6 times more Protein than Plums, canned, purple, extra heavy syrup pack, solids and liquids.
• Both Plums, canned, purple, extra heavy syrup pack, solids and liquids as well as Raw Pomegranates have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.