Comparing Nutrients in 7 ounces Plums VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Plums	5%	5%	90%
Carrots	8%	5%	87%

Macro Nutrients

	Plums	Carrots	Recommended Dietary Allowance
Energy	3.15% 91kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.4% 22.7g	14.6% 19g	130g per day for Men 19-50 years
Sugars	27% 19.7g	13% 9.4g	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	8.4% 6.1g	1.5% 1.1g	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	% 10g	% 1.17g	g per day for Men 19-50 years
Sucrose	% 3.1g	% 7.12g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	3.3% 1.85g	56g per day for Men 19-50 years

Vitamins

	Plums	Carrots	Recommended Dietary Allowance
Vitamin A	3.75% 33.7μg	184% 1657μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.63% 0.056mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.17% 0.83mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.43% 0.058mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	14.7% 4.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.5% 9.92μg	9.43% 37.7μg	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	21% 19mg	13% 11.7mg	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	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums	Carrots	Recommended Dietary Allowance
Calcium	1.2% 12mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	9.92% 0.089mg	0.9mg per day for Men 19-50 years
Fluoride	0.099% 3.97μg	0.16% 6.35μg	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	4.2% 0.34mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	4.5% 0.1mg	12.3% 0.28mg	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	4.54% 31.8mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	9.16% 312mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	9.13% 137mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	4.68% 173g	4.74% 175g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Plums vs Carrots:

• Raw Plums have 1.6 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 49.1 times more Vitamin A, 2.4 times more Vitamin B1, 2.2 times more Vitamin B2, 2.4 times more Vitamin B3, 2 times more Vitamin B5, 4.8 times more Vitamin B6, 3.8 times more Vitamin B9, 2.5 times more Vitamin E and 2.1 times more Vitamin K than Raw Plums.
• Both Raw Plums as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Plums vs Carrots:

• Raw Plums have 1.3 times more Copper than Raw Carrots.
• While Raw Carrots contain 5.5 times more Calcium, 1.8 times more Iron, 1.7 times more Magnesium, 2.8 times more Manganese, 2.2 times more Phosphorus, 2 times more Potassium, more Sodium and 2.4 times more Zinc than Raw Plums.
• Both Raw Plums and Raw Carrots have similar amounts of Water per 7 oz.
• Both Raw Plums as well as Raw Carrots have insufficient amounts of Fluoride and Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Plums have 2.1 times more Sugars and 5.6 times more Fructose than Raw Carrots.
• While Raw Carrots contain 2 times more Fiber and 1.3 times more Protein than Raw Plums.
• Both Raw Plums and Raw Carrots have similar amounts of Energy and Carbohydrate per 7 oz.
• Both Raw Plums as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.