Comparing Nutrients in 1 kilogram Plums, canned, purple, extra heavy syrup pack, solids and liquidsVS Pomegranates

Macros Ratio

Protein Fat Carbs

Plums, canned, purple, extra heavy syrup pack, solids and liquids

98%

Pomegranates

11%

82%

1 kg ▼

Macro Nutrients

Plums, canned, purple, extra heavy syrup pack, solids and liquidsvs Pomegranates

35%1010kcal

Energy

28.6%830kcal

1010 kcalvs830 kcal

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

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1.03%1g

Fat

12%11.7g

1 gvs11.7 g

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

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0.25%0.08g

Saturated Fat

3.75%1.2g

0.08 gvs1.2 g

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

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Omega 3

0%0g

NA gvs0 g

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

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1.24%0.21g

Omega 6

4.65%0.79g

0.21 gvs0.79 g

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

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

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202%263g

Carbohydrate

144%187g

263 gvs187 g

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

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Sugars

189%137g

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

NA gvs137 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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26.3%10g

Fiber

105%40g

10 gvs40 g

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

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6.43%3.6g

Protein

30%16.7g

3.6 gvs16.7 g

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

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Vitamins

Plums, canned, purple, extra heavy syrup pack, solids and liquidsvs Pomegranates

14.4%130μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

130 μgvs0 μg

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

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13.3%0.16mg

Vitamin B1

56%0.67mg

Thiamine

0.16 mgvs0.67 mg

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

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28.5%0.37mg

Vitamin B2

40.8%0.53mg

Riboflavin

0.37 mgvs0.53 mg

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

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18%2.85mg

Vitamin B3

18.3%2.93mg

Niacin, nicotinic acid, niacinamide

2.85 mgvs2.93 mg

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

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14.4%0.72mg

Vitamin B5

75.4%3.77mg

Pantothenic acid

0.72 mgvs3.77 mg

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

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20.8%0.27mg

Vitamin B6

57.7%0.75mg

Pyridoxine

0.27 mgvs0.75 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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7.5%30μg

Vitamin B9

95%380μg

Folates and Folic Acid

30 μgvs380 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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4.44%4mg

Vitamin C

113%102mg

Ascorbic acid

4 mgvs102 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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Vitamin E

40%6mg

Tocopherols and Tocotrienols

NA mgvs6 mg

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

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Vitamin K

137%164μg

Phytomenadione or phylloquinone

NA μgvs164 μg

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

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Minerals

Plums, canned, purple, extra heavy syrup pack, solids and liquidsvs Pomegranates

9%90mg

Calcium

10%100mg

90 mgvs100 mg

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

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40%0.36mg

Copper

176%1.58mg

0.36 mgvs1.58 mg

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

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Fluoride

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

NA μgvsNA μg

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

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103%8.2mg

Iron

37.5%3mg

8.2 mgvs3 mg

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

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12%50mg

Magnesium

28.6%120mg

50 mgvs120 mg

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

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13.5%0.31mg

Manganese

51.7%1.2mg

0.31 mgvs1.2 mg

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

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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 .

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17%120mg

Phosphorus

51.4%360mg

120 mgvs360 mg

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

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26%890mg

Potassium

69.4%2360mg

890 mgvs2360 mg

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

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Selenium

9.1%5μg

NA μgvs5 μg

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

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12.7%190mg

Sodium

2%30mg

190 mgvs30 mg

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

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6.36%0.7mg

Zinc

32%3.5mg

0.7 mgvs3.5 mg

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

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19.7%730g

Water

21%779g

730 gvs779 g

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

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Lets compare vitamin content per 1 kilogram of Plums, canned, purple, extra heavy syrup pack, solids and liquids vs Pomegranates:

Plums, canned, purple, extra heavy syrup pack, solids and liquids have more Vitamin A than Raw Pomegranates.
While Raw Pomegranates contain 4.2 times more Vitamin B1, 1.4 times more Vitamin B2, 5.2 times more Vitamin B5, 2.8 times more Vitamin B6, 12.7 times more Vitamin B9 and 25.5 times more Vitamin C than Plums, canned, purple, extra heavy syrup pack, solids and liquids.
Both Plums, canned, purple, extra heavy syrup pack, solids and liquids and Raw Pomegranates have similar amounts of Vitamin B3 per 1 kg.
Both Plums, canned, purple, extra heavy syrup pack, solids and liquids as well as Raw Pomegranates have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Plums, canned, purple, extra heavy syrup pack, solids and liquids vs Pomegranates:

Plums, canned, purple, extra heavy syrup pack, solids and liquids have 2.7 times more Iron and 6.3 times more Sodium than Raw Pomegranates.
While Raw Pomegranates contain 4.4 times more Copper, 2.4 times more Magnesium, 3.8 times more Manganese, 3 times more Phosphorus, 2.7 times more Potassium and 5 times more Zinc than Plums, canned, purple, extra heavy syrup pack, solids and liquids.
Both Plums, canned, purple, extra heavy syrup pack, solids and liquids and Raw Pomegranates have similar amounts of Calcium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Plums, canned, purple, extra heavy syrup pack, solids and liquids have 1.2 times more Energy and 1.4 times more Carbohydrate than Raw Pomegranates.
While Raw Pomegranates contain 11.7 times more Fat, 4 times more Fiber and 4.6 times more Protein than Plums, canned, purple, extra heavy syrup pack, solids and liquids.
Both Plums, canned, purple, extra heavy syrup pack, solids and liquids as well as Raw Pomegranates have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Plums, canned, purple, extra heavy syrup pack, solids and liquidsVS Prickly PearsPomegranatesVS Prickly Pears

Compare Foods

Comparing Nutrients in 1 kilogram Plums, canned, purple, extra heavy syrup pack, solids and liquidsVS Pomegranates

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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