Comparing Nutrients in 1 pound 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%

1 lb ▼

Macro Nutrients

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

7.2%209kcal

Energy

9.07%263kcal

209 kcalvs263 kcal

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

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1.3%1.27g

Fat

0.094%0.091g

1.27 gvs0.091 g

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

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0.24%0.077g

Saturated Fat

0.028%0.009g

0.077 gvs0.009 g

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

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0%0g

Omega 3

0%0g

0 gvs0 g

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

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1.17%0.2g

Omega 6

0.13%0.023g

0.2 gvs0.023 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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40%52g

Carbohydrate

53%68.7g

52 gvs68.7 g

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

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62%45g

Sugars

89%64.5g

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

45 gvs64.5 g

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

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19.2%14g

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]

14 gvsNA g

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

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%23g

Glucose

23 gvsNA g

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

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%7.12g

Sucrose

7.12 gvsNA g

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

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16.7%6.35g

Fiber

10.7%4.1g

6.35 gvs4.1 g

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

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5.67%3.18g

Protein

4.13%2.3g

3.18 gvs2.3 g

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

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Vitamins

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

8.57%77μg

Vitamin A

25%227μg

RAE, retinol activity equivalents

77 μgvs227 μg

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

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10.6%0.13mg

Vitamin B1

8.7%0.1mg

Thiamine

0.13 mgvs0.1 mg

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

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9.07%0.12mg

Vitamin B2

20.6%0.27mg

Riboflavin

0.12 mgvs0.27 mg

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

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12%1.9mg

Vitamin B3

13.4%2.15mg

Niacin, nicotinic acid, niacinamide

1.9 mgvs2.15 mg

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

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12.2%0.61mg

Vitamin B5

6.53%0.33mg

Pantothenic acid

0.61 mgvs0.33 mg

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

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10%0.13mg

Vitamin B6

9.42%0.12mg

Pyridoxine

0.13 mgvs0.12 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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5.67%22.7μg

Vitamin B9

3.4%13.6μg

Folates and Folic Acid

22.7 μgvs13.6 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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48%43mg

Vitamin C

14%12.7mg

Ascorbic acid

43 mgvs12.7 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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7.86%1.18mg

Vitamin E

5.44%0.82mg

Tocopherols and Tocotrienols

1.18 mgvs0.82 mg

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

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24%29μg

Vitamin K

16.3%19.5μg

Phytomenadione or phylloquinone

29 μgvs19.5 μg

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

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Minerals

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

2.72%27.2mg

Calcium

4.54%45.4mg

27.2 mgvs45.4 mg

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

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28.7%0.26mg

Copper

27.2%0.24mg

0.26 mgvs0.24 mg

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

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0.23%9.07μg

Fluoride

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

9.07 μgvsNA μg

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

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9.64%0.77mg

Iron

19.3%1.54mg

0.77 mgvs1.54 mg

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

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7.56%31.8mg

Magnesium

8.64%36.3mg

31.8 mgvs36.3 mg

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

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10.3%0.24mg

Manganese

6.5%0.15mg

0.24 mgvs0.15 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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10.4%72.6mg

Phosphorus

9.7%68mg

72.6 mgvs68 mg

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

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21%712mg

Potassium

20.5%699mg

712 mgvs699 mg

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

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0%0μg

Selenium

0%0μg

0 μgvs0 μg

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

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0%0mg

Sodium

0.3%4.54mg

0 mgvs4.54 mg

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

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4.12%0.45mg

Zinc

4.54%0.5mg

0.45 mgvs0.5 mg

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

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10.7%396g

Water

10.3%381g

396 gvs381 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 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 1 lb.
Both Raw Plums as well as Plums, canned, purple, juice pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound 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 1 lb.
Both Raw Plums as well as Plums, canned, purple, juice pack, solids and liquids have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

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 1 lb.

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Comparing Nutrients in 1 pound PlumsVS Plums, canned, purple, juice pack, solids and liquids

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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