Comparing Nutrients in 100 grams Plums, canned, heavy syrup, drained VS Apple Juice with Vitamin C

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, heavy syrup, drained	2%	1%	97%
Apple Juice with Vitamin C	1%	3%	96%

Macro Nutrients

	Plums, canned, heavy syrup, drained	Apple Juice with Vitamin C	Recommended Dietary Allowance
Energy	3.07% 89kcal	1.6% 46kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	0.069% 0.022g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.8% 23g	8.7% 11.3g	130g per day for Men 19-50 years
Sugars	29.8% 21.6g	13.3% 9.6g	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	7.9% 5.73g	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	% 2.63g	g per day for Men 19-50 years
Sucrose	NA	% 1.26g	g per day for Men 19-50 years
Fiber	3.95% 1.5g	0.53% 0.2g	38g per day for Men 19-50 years
Protein	0.79% 0.44g	0.18% 0.1g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, heavy syrup, drained	Apple Juice with Vitamin C	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.4% 0.017mg	1.75% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.15% 0.041mg	1.3% 0.017mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.29mg	0.46% 0.073mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	0.98% 0.049mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.15% 0.028mg	1.4% 0.018mg	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	0.75% 3μg	0% 0μg	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	0.44% 0.4mg	42.8% 38.5mg	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	1.73% 0.26mg	0.067% 0.01mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.33% 6.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, heavy syrup, drained	Apple Juice with Vitamin C	Recommended Dietary Allowance
Calcium	1% 10mg	0.8% 8mg	1000mg per day for Men 19-50 years
Copper	5.1% 0.046mg	1.33% 0.012mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39μg	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	10.5% 0.84mg	1.5% 0.12mg	8mg per day for Men 19-50 years
Magnesium	1.2% 5mg	1.2% 5mg	420mg per day for Men 19-50 years
Manganese	NA	3.2% 0.074mg	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	2.14% 15mg	1% 7mg	700mg per day for Men 19-50 years
Potassium	2.74% 93mg	2.97% 101mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.07mg	0.18% 0.02mg	11mg per day for Men 19-50 years
Water	2.06% 76g	2.4% 88.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Plums, canned, heavy syrup, drained vs Apple Juice with Vitamin C:

• Plums, canned, heavy syrup, drained have more Vitamin A, 2.4 times more Vitamin B2, 4 times more Vitamin B3, 1.6 times more Vitamin B6, 26 times more Vitamin E and more Vitamin K than Bottled Apple Juice with Vitamin C.
• While Bottled Apple Juice with Vitamin C contains 96.3 times more Vitamin C than Plums, canned, heavy syrup, drained.
• Both Plums, canned, heavy syrup, drained and Bottled Apple Juice with Vitamin C have similar amounts of Vitamin B1 per 100 g.
• Both Plums, canned, heavy syrup, drained as well as Bottled Apple Juice with Vitamin C have insufficient amounts of Vitamin B9, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Plums, canned, heavy syrup, drained vs Apple Juice with Vitamin C:

• Plums, canned, heavy syrup, drained have 1.3 times more Calcium, 3.8 times more Copper, 7 times more Iron, 2.1 times more Phosphorus and 4.8 times more Sodium than Bottled Apple Juice with Vitamin C.
• Both Plums, canned, heavy syrup, drained and Bottled Apple Juice with Vitamin C have similar amounts of Magnesium, Potassium and Water per 100 g.
• Both Plums, canned, heavy syrup, drained as well as Bottled Apple Juice with Vitamin C have insufficient amounts of Selenium and Zinc in 100 g.

Comparison of macro-nutrients per 100 grams:

• Plums, canned, heavy syrup, drained have 1.9 times more Energy, 2 times more Carbohydrate, 2.2 times more Sugars and 7.5 times more Fiber than Bottled Apple Juice with Vitamin C.
• Both Plums, canned, heavy syrup, drained as well as Bottled Apple Juice with Vitamin C have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose, Sucrose and Protein in 100 g.