Comparing Nutrients in 1 pound 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 lb ▼

Macro Nutrients

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

15.8%458kcal

Energy

13%376kcal

458 kcalvs376 kcal

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

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0.47%0.45g

Fat

5.47%5.3g

0.45 gvs5.3 g

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

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0.11%0.036g

Saturated Fat

1.7%0.54g

0.036 gvs0.54 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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0.56%0.095g

Omega 6

2.1%0.36g

0.095 gvs0.36 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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92%119g

Carbohydrate

65.2%85g

119 gvs85 g

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

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Sugars

85.5%62g

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

NA gvs62 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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12%4.54g

Fiber

47.7%18g

4.54 gvs18 g

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

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2.9%1.63g

Protein

13.5%7.57g

1.63 gvs7.57 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

6.55%59μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

59 μgvs0 μg

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

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6.05%0.073mg

Vitamin B1

25.3%0.3mg

Thiamine

0.073 mgvs0.3 mg

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

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13%0.17mg

Vitamin B2

18.5%0.24mg

Riboflavin

0.17 mgvs0.24 mg

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

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8.08%1.3mg

Vitamin B3

8.3%1.33mg

Niacin, nicotinic acid, niacinamide

1.3 mgvs1.33 mg

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

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6.53%0.33mg

Vitamin B5

34.2%1.7mg

Pantothenic acid

0.33 mgvs1.7 mg

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

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9.42%0.12mg

Vitamin B6

26%0.34mg

Pyridoxine

0.12 mgvs0.34 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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3.4%13.6μg

Vitamin B9

43%172μg

Folates and Folic Acid

13.6 μgvs172 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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2%1.8mg

Vitamin C

51.4%46.3mg

Ascorbic acid

1.8 mgvs46.3 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

18%2.72mg

Tocopherols and Tocotrienols

NA mgvs2.72 mg

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

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Vitamin K

62%74.4μg

Phytomenadione or phylloquinone

NA μgvs74.4 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

4.1%41mg

Calcium

4.54%45.4mg

41 mgvs45.4 mg

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

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18%0.16mg

Copper

79.6%0.72mg

0.16 mgvs0.72 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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46.5%3.7mg

Iron

17%1.36mg

3.7 mgvs1.36 mg

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

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5.4%22.7mg

Magnesium

13%54.4mg

22.7 mgvs54.4 mg

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

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6.1%0.14mg

Manganese

23.5%0.54mg

0.14 mgvs0.54 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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7.78%54.4mg

Phosphorus

23.3%163mg

54.4 mgvs163 mg

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

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12%404mg

Potassium

31.5%1070mg

404 mgvs1070 mg

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

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Selenium

4.12%2.27μg

NA μgvs2.27 μg

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

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5.75%86mg

Sodium

0.91%13.6mg

86 mgvs13.6 mg

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

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2.9%0.32mg

Zinc

14.4%1.6mg

0.32 mgvs1.6 mg

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

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8.95%331g

Water

9.55%353g

331 gvs353 g

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

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Lets compare vitamin content per 1 pound 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 lb.
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 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

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 lb.

Compare more foods per 1 lb:

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

Compare Foods

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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