Comparing Nutrients in 100 grams Carrots VS Plums, canned, heavy syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Plums, canned, heavy syrup, drained	2%	1%	97%

Macro Nutrients

	Carrots	Plums, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	1.4% 41kcal	3.07% 89kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	0.034% 0.011g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	0.18% 0.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.37% 9.6g	17.8% 23g	130g per day for Men 19-50 years
Sugars	6.54% 4.74g	29.8% 21.6g	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	0.76% 0.55g	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	% 0.59g	NA	g per day for Men 19-50 years
Sucrose	% 3.6g	NA	g per day for Men 19-50 years
Fiber	7.37% 2.8g	3.95% 1.5g	38g per day for Men 19-50 years
Protein	1.66% 0.93g	0.79% 0.44g	56g per day for Men 19-50 years

Vitamins

	Carrots	Plums, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	93% 835μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	1.4% 0.017mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	3.15% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	1.8% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.46% 0.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	2.15% 0.028mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.4% 2.22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.75% 19μg	0.75% 3μg	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	6.56% 5.9mg	0.44% 0.4mg	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	4.4% 0.66mg	1.73% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	5.33% 6.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Plums, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	3.3% 33mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	5.1% 0.046mg	0.9mg per day for Men 19-50 years
Fluoride	0.08% 3.2μg	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	3.75% 0.3mg	10.5% 0.84mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	1.2% 5mg	420mg per day for Men 19-50 years
Manganese	6.2% 0.14mg	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	5% 35mg	2.14% 15mg	700mg per day for Men 19-50 years
Potassium	9.4% 320mg	2.74% 93mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	1.27% 19mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	0.64% 0.07mg	11mg per day for Men 19-50 years
Water	2.4% 88.3g	2.06% 76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Carrots vs Plums, canned, heavy syrup, drained:

• Raw Carrots have 41.8 times more Vitamin A, 3.9 times more Vitamin B1, 1.4 times more Vitamin B2, 3.4 times more Vitamin B3, 4.9 times more Vitamin B6, 6.3 times more Vitamin B9, 14.8 times more Vitamin C, 2.5 times more Vitamin E and 2.1 times more Vitamin K than Plums, canned, heavy syrup, drained.
• Both Raw Carrots as well as Plums, canned, heavy syrup, drained have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Carrots vs Plums, canned, heavy syrup, drained:

• Raw Carrots have 3.3 times more Calcium, 2.4 times more Magnesium, 2.3 times more Phosphorus, 3.4 times more Potassium, 3.6 times more Sodium and 3.4 times more Zinc than Plums, canned, heavy syrup, drained.
• While Plums, canned, heavy syrup, drained contain 2.8 times more Iron than Raw Carrots.
• Both Raw Carrots and Plums, canned, heavy syrup, drained have similar amounts of Copper and Water per 100 g.
• Both Raw Carrots as well as Plums, canned, heavy syrup, drained have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Carrots have 1.9 times more Fiber and 2.1 times more Protein than Plums, canned, heavy syrup, drained.
• While Plums, canned, heavy syrup, drained contain 2.2 times more Energy, 2.4 times more Carbohydrate and 4.6 times more Sugars than Raw Carrots.
• Both Raw Carrots as well as Plums, canned, heavy syrup, drained have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.