Comparing Nutrients in 100 grams Cherries, sweet, canned, pitted, heavy syrup, drained VS Plums, canned, heavy syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Cherries, sweet, canned, pitted, heavy syrup, drained	3%	2%	95%
Plums, canned, heavy syrup, drained	2%	1%	97%

Macro Nutrients

	Cherries, sweet, canned, pitted, heavy syrup, drained	Plums, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	2.86% 83kcal	3.07% 89kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.034% 0.011g	32g per day for Men 19-50 years
Omega 3	1.63% 0.026g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.028g	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	16.2% 21g	17.8% 23g	130g per day for Men 19-50 years
Sugars	22.3% 16g	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	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	6.05% 2.3g	3.95% 1.5g	38g per day for Men 19-50 years
Protein	1.3% 0.73g	0.79% 0.44g	56g per day for Men 19-50 years

Vitamins

	Cherries, sweet, canned, pitted, heavy syrup, drained	Plums, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.83% 0.022mg	1.4% 0.017mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.3% 0.043mg	3.15% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.48% 0.4mg	1.8% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.2% 0.06mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.7% 0.022mg	2.15% 0.028mg	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	1.25% 5μg	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	4% 3.6mg	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	1.13% 0.17mg	1.73% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.75% 0.9μg	5.33% 6.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sweet, canned, pitted, heavy syrup, drained	Plums, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	1% 10mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	19.6% 0.18mg	5.1% 0.046mg	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	4.38% 0.35mg	10.5% 0.84mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	1.2% 5mg	420mg per day for Men 19-50 years
Manganese	2.1% 0.048mg	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	2.86% 20mg	2.14% 15mg	700mg per day for Men 19-50 years
Potassium	4.35% 148mg	2.74% 93mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	1.27% 19mg	1500mg per day for Men 19-50 years
Zinc	0.91% 0.1mg	0.64% 0.07mg	11mg per day for Men 19-50 years
Water	2.1% 77.6g	2.06% 76g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, sweet, canned, pitted, heavy syrup, drained VS Plums, canned, heavy syrup, drained per 100 g

Compare the macro and micronutrient content in 100 g of Cherries, sweet, canned, pitted, heavy syrup, drained versus 100 g of Plums, canned, heavy syrup, drained to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Cherries, sweet, canned, pitted, heavy syrup, drained have 1.4 times more Vitamin B3 and 9 times more Vitamin C than Plums, canned, heavy syrup, drained.
• While 100 g of Plums, canned, heavy syrup, drained contain 1.7 times more Vitamin A, 1.3 times more Vitamin B6 and 7.1 times more Vitamin K than Cherries, sweet, canned, pitted, heavy syrup, drained.
• Both Cherries, sweet, canned, pitted, heavy syrup, drained and Plums, canned, heavy syrup, drained provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Cherries, sweet, canned, pitted, heavy syrup, drained have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin K
• 100 grams of Plums, canned, heavy syrup, drained have insufficient amounts of Vitamin B3 and Vitamin C
• Both Cherries, sweet, canned, pitted, heavy syrup, drained as well as Plums, canned, heavy syrup, drained have insufficient amounts of Vitamin B1, Vitamin B9, Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Cherries, sweet, canned, pitted, heavy syrup, drained vs Plums, canned, heavy syrup, drained:

• 100 grams of Cherries, sweet, canned, pitted, heavy syrup, drained have 3.8 times more Copper, 1.8 times more Magnesium, 1.3 times more Phosphorus and 1.6 times more Potassium than Plums, canned, heavy syrup, drained.
• While 100 g of Plums, canned, heavy syrup, drained contain 2.4 times more Iron than Cherries, sweet, canned, pitted, heavy syrup, drained.
• Both Cherries, sweet, canned, pitted, heavy syrup, drained and Plums, canned, heavy syrup, drained contain similar levels of Water per 100 grams.
• 100 grams of Plums, canned, heavy syrup, drained lack sufficient amounts of Magnesium
• Both Cherries, sweet, canned, pitted, heavy syrup, drained as well as Plums, canned, heavy syrup, drained lack sufficient amounts of Calcium, Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cherries, sweet, canned, pitted, heavy syrup, drained have 1.5 times more Fiber than Plums, canned, heavy syrup, drained.
• While 100 g of Plums, canned, heavy syrup, drained contain 1.3 times more Sugars than Cherries, sweet, canned, pitted, heavy syrup, drained.
• Both Cherries, sweet, canned, pitted, heavy syrup, drained and Plums, canned, heavy syrup, drained offer comparable quantities of Energy and Carbohydrate per 100 grams.
• Both Cherries, sweet, canned, pitted, heavy syrup, drained as well as Plums, canned, heavy syrup, drained provide inadequate amounts of Omega 3, Omega 6 and Protein in 100 grams.