Comparing Nutrients in 100 grams Plums, canned, purple, heavy syrup pack, solids and liquids VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, purple, heavy syrup pack, solids and liquids	2%	1%	97%
Almonds	14%	72%	14%

Macro Nutrients

	Plums, canned, purple, heavy syrup pack, solids and liquids	Almonds	Recommended Dietary Allowance
Energy	3.07% 89kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	0.025% 0.008g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.022g	72.5% 12.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.2g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	30.8% 22.3g	6% 4.35g	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	0.15% 0.11g	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	% 0.17g	g per day for Men 19-50 years
Sucrose	NA	% 3.95g	g per day for Men 19-50 years
Fiber	2.37% 0.9g	33% 12.5g	38g per day for Men 19-50 years
Protein	0.64% 0.36g	37.8% 21g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, purple, heavy syrup pack, solids and liquids	Almonds	Recommended Dietary Allowance
Vitamin A	1.44% 13μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.33% 0.016mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.92% 0.038mg	87.5% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.29mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.44% 0.072mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.08% 0.027mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	190% 57μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0.75% 3μg	11% 44μg	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	0% 0mg	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	1.2% 0.18mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.6% 4.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, purple, heavy syrup pack, solids and liquids	Almonds	Recommended Dietary Allowance
Calcium	0.9% 9mg	27% 269mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	115% 1.03mg	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	10.5% 0.84mg	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	1.2% 5mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	1.35% 0.031mg	95% 2.18mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	101% 45.3μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	1.86% 13mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	2.68% 91mg	21.6% 733mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.07mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	2.06% 76g	0.12% 4.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Plums, canned, purple, heavy syrup pack, solids and liquids vs Almonds:

• Plums, canned, purple, heavy syrup pack, solids and liquids have more Vitamin A and more Vitamin K than Almonds.
• While Almonds contain 12.8 times more Vitamin B1, 29.9 times more Vitamin B2, 12.4 times more Vitamin B3, 6.5 times more Vitamin B5, 5.1 times more Vitamin B6, 14.7 times more Vitamin B9 and 142.4 times more Vitamin E than Plums, canned, purple, heavy syrup pack, solids and liquids.
• Both Plums, canned, purple, heavy syrup pack, solids and liquids as well as Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Plums, canned, purple, heavy syrup pack, solids and liquids vs Almonds:

• Plums, canned, purple, heavy syrup pack, solids and liquids have 19 times more Sodium and 17.2 times more Water than Almonds.
• While Almonds contain 29.9 times more Calcium, 27.9 times more Copper, 4.4 times more Iron, 54 times more Magnesium, 70.3 times more Manganese, 37 times more Phosphorus, 8.1 times more Potassium, more Selenium and 44.6 times more Zinc than Plums, canned, purple, heavy syrup pack, solids and liquids.

Comparison of macro-nutrients per 100 grams:

• Plums, canned, purple, heavy syrup pack, solids and liquids have 5.1 times more Sugars than Almonds.
• While Almonds contain 6.5 times more Energy, 499.3 times more Fat, 475.3 times more Saturated Fat, 560.2 times more Omega 6, 13.9 times more Fiber and 58.8 times more Protein than Plums, canned, purple, heavy syrup pack, solids and liquids.
• Both Plums, canned, purple, heavy syrup pack, solids and liquids and Almonds have similar amounts of Carbohydrate per 100 g.
• Both Plums, canned, purple, heavy syrup pack, solids and liquids as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 g.