Comparing Nutrients in 14 ounces PlumsVS Plums, canned, purple, juice pack, solids and liquids

Macros Ratio

Protein Fat Carbs

Plums

90%

Plums, canned, purple, juice pack, solids and liquids

97%

14 oz ▼

Macro Nutrients

Plumsvs Plums, canned, purple, juice pack, solids and liquids

6.3%183kcal

Energy

7.94%230kcal

183 kcalvs230 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Fruits rich in Energy

1.15%1.1g

Fat

0.082%0.079g

1.1 gvs0.079 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Fruits rich in Fat

0.21%0.067g

Saturated Fat

0.025%0.008g

0.067 gvs0.008 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Fruits rich in Saturated Fat

0%0g

Omega 3

0%0g

0 gvs0 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Fruits rich in Omega 3

1.03%0.17g

Omega 6

0.12%0.02g

0.17 gvs0.02 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Fruits rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Fruits rich in Cholesterol

35%45.3g

Carbohydrate

46.3%60g

45.3 gvs60 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Fruits rich in Carbohydrate

54.3%39.4g

Sugars

78%56.4g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

39.4 gvs56.4 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Fruits rich in Sugars

17%12g

Fructose

≤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]

12 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Fruits rich in Fructose

%20g

Glucose

20 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Fruits rich in Glucose

%6.23g

Sucrose

6.23 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Fruits rich in Sucrose

14.6%5.56g

Fiber

9.4%3.57g

5.56 gvs3.57 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Fruits rich in Fiber

4.96%2.78g

Protein

3.6%2.02g

2.78 gvs2.02 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Plumsvs Plums, canned, purple, juice pack, solids and liquids

7.5%67.5μg

Vitamin A

22%198μg

RAE, retinol activity equivalents

67.5 μgvs198 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Fruits rich in Vitamin A Buy Preformed Vegan Vitamin A

9.26%0.11mg

Vitamin B1

7.6%0.091mg

Thiamine

0.11 mgvs0.091 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B1 Buy Vegan Vitamin B1

7.94%0.1mg

Vitamin B2

18%0.23mg

Riboflavin

0.1 mgvs0.23 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B2 Buy Vegan Vitamin B2

10.3%1.66mg

Vitamin B3

11.7%1.88mg

Niacin, nicotinic acid, niacinamide

1.66 mgvs1.88 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

10.7%0.54mg

Vitamin B5

5.7%0.29mg

Pantothenic acid

0.54 mgvs0.29 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

8.85%0.12mg

Vitamin B6

8.24%0.11mg

Pyridoxine

0.12 mgvs0.11 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B7

4.96%20μg

Vitamin B9

2.98%12μg

Folates and Folic Acid

20 μgvs12 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B12 Buy Vegan Vitamin B12

42%37.7mg

Vitamin C

12.3%11mg

Ascorbic acid

37.7 mgvs11 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Fruits rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Fruits rich in Vitamin D Buy Vegan Vitamin D

6.88%1.03mg

Vitamin E

4.76%0.71mg

Tocopherols and Tocotrienols

1.03 mgvs0.71 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Fruits rich in Vitamin E

21%25.4μg

Vitamin K

14.2%17μg

Phytomenadione or phylloquinone

25.4 μgvs17 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Fruits rich in Vitamin K

Minerals

Plumsvs Plums, canned, purple, juice pack, solids and liquids

2.4%24mg

Calcium

3.97%39.7mg

24 mgvs39.7 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Fruits rich in Calcium

25%0.23mg

Copper

24%0.21mg

0.23 mgvs0.21 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Fruits rich in Copper

0.2%7.94μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

7.94 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Fruits rich in Fluoride

8.43%0.67mg

Iron

17%1.35mg

0.67 mgvs1.35 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Fruits rich in Iron

6.6%27.8mg

Magnesium

7.56%31.8mg

27.8 mgvs31.8 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Fruits rich in Magnesium

8.97%0.21mg

Manganese

5.7%0.13mg

0.21 mgvs0.13 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Fruits rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Fruits rich in Molybdenum

9.07%63.5mg

Phosphorus

8.5%59.5mg

63.5 mgvs59.5 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Fruits rich in Phosphorus

18.3%623mg

Potassium

18%611mg

623 mgvs611 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Fruits rich in Potassium

0%0μg

Selenium

0%0μg

0 μgvs0 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Fruits rich in Selenium

0%0mg

Sodium

0.26%3.97mg

0 mgvs3.97 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Fruits rich in Sodium

3.6%0.4mg

Zinc

3.97%0.44mg

0.4 mgvs0.44 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Fruits rich in Zinc

9.36%346g

Water

9%333g

346 gvs333 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Fruits rich in Water

Lets compare vitamin content per 14 ounces of Plums vs Plums, canned, purple, juice pack, solids and liquids:

Raw Plums have 1.2 times more Vitamin B1, 1.9 times more Vitamin B5, 1.7 times more Vitamin B9, 3.4 times more Vitamin C, 1.4 times more Vitamin E and 1.5 times more Vitamin K than Plums, canned, purple, juice pack, solids and liquids.
While Plums, canned, purple, juice pack, solids and liquids contain 2.9 times more Vitamin A and 2.3 times more Vitamin B2 than Raw Plums.
Both Raw Plums and Plums, canned, purple, juice pack, solids and liquids have similar amounts of Vitamin B3 and Vitamin B6 per 14 oz.
Both Raw Plums as well as Plums, canned, purple, juice pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Plums vs Plums, canned, purple, juice pack, solids and liquids:

Raw Plums have 1.6 times more Manganese than Plums, canned, purple, juice pack, solids and liquids.
While Plums, canned, purple, juice pack, solids and liquids contain 1.7 times more Calcium and 2 times more Iron than Raw Plums.
Both Raw Plums and Plums, canned, purple, juice pack, solids and liquids have similar amounts of Copper, Magnesium, Phosphorus, Potassium, Zinc and Water per 14 oz.
Both Raw Plums as well as Plums, canned, purple, juice pack, solids and liquids have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Plums have 1.6 times more Fiber and 1.4 times more Protein than Plums, canned, purple, juice pack, solids and liquids.
While Plums, canned, purple, juice pack, solids and liquids contain 1.3 times more Energy, 1.3 times more Carbohydrate and 1.4 times more Sugars than Raw Plums.
Both Raw Plums as well as Plums, canned, purple, juice pack, solids and liquids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

PlumsVS Plums, canned, purple, water pack, solids and liquidsPlums, canned, purple, juice pack, solids and liquidsVS Plums, canned, purple, water pack, solids and liquidsPlumsVS Plums, canned, purple, light syrup pack, solids and liquidsPlums, canned, purple, juice pack, solids and liquidsVS Plums, canned, purple, light syrup pack, solids and liquids

Compare Foods

Comparing Nutrients in 14 ounces PlumsVS Plums, canned, purple, juice pack, solids and liquids

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: