Comparing Nutrients in 300 calories Plums, canned, purple, extra heavy syrup pack, solids and liquidsVS Pomegranates

Weight per 300 calories

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

297g

Pomegranates

361g

Plums, canned, purple, extra heavy syrup pack, solids and liquids have 1.2 times more energy per 100g than Pomegranates. It has average energy density when compared to other foods. Raw Pomegranates having average energy density.

Which food has more nutrients per 300 calories - Plums, canned, purple, extra heavy syrup pack, solids and liquids or Pomegranates?

Macros Ratio

Protein Fat Carbs

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

98%

Pomegranates

11%

82%

300 kcal ▼

Macro Nutrients

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

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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0.31%0.3g

Fat

4.36%4.23g

0.3 gvs4.23 g

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

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0.074%0.024g

Saturated Fat

1.36%0.43g

0.024 gvs0.43 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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0.37%0.062g

Omega 6

1.68%0.29g

0.062 gvs0.29 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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60%78g

Carbohydrate

52%67.6g

78 gvs67.6 g

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

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Sugars

68%49.4g

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

NA gvs49.4 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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7.8%2.97g

Fiber

38%14.5g

2.97 gvs14.5 g

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

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1.9%1.07g

Protein

10.8%6.04g

1.07 gvs6.04 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

4.3%38.6μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

38.6 μgvs0 μg

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

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3.96%0.048mg

Vitamin B1

20%0.24mg

Thiamine

0.048 mgvs0.24 mg

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

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8.45%0.11mg

Vitamin B2

14.7%0.19mg

Riboflavin

0.11 mgvs0.19 mg

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

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5.3%0.85mg

Vitamin B3

6.6%1.06mg

Niacin, nicotinic acid, niacinamide

0.85 mgvs1.06 mg

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

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4.28%0.21mg

Vitamin B5

27.3%1.36mg

Pantothenic acid

0.21 mgvs1.36 mg

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

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6.17%0.08mg

Vitamin B6

21%0.27mg

Pyridoxine

0.08 mgvs0.27 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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2.23%8.9μg

Vitamin B9

34.3%137μg

Folates and Folic Acid

8.9 μgvs137 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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1.32%1.2mg

Vitamin C

41%37mg

Ascorbic acid

1.2 mgvs37 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

14.5%2.17mg

Tocopherols and Tocotrienols

NA mgvs2.17 mg

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

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Vitamin K

49.4%59.3μg

Phytomenadione or phylloquinone

NA μgvs59.3 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

2.67%26.7mg

Calcium

3.6%36mg

26.7 mgvs36 mg

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

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12%0.11mg

Copper

63.5%0.57mg

0.11 mgvs0.57 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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30.4%2.44mg

Iron

13.6%1.1mg

2.44 mgvs1.1 mg

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

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3.54%15mg

Magnesium

10.3%43.4mg

15 mgvs43.4 mg

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

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4%0.092mg

Manganese

18.7%0.43mg

0.092 mgvs0.43 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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5.1%35.6mg

Phosphorus

18.6%130mg

35.6 mgvs130 mg

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

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7.78%264mg

Potassium

25%853mg

264 mgvs853 mg

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

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Selenium

3.3%1.8μg

NA μgvs1.8 μg

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

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3.76%56.4mg

Sodium

0.72%11mg

56.4 mgvs11 mg

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

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1.9%0.21mg

Zinc

11.5%1.27mg

0.21 mgvs1.27 mg

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

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5.86%217g

Water

7.6%282g

217 gvs282 g

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

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Lets compare vitamin content per 300 calories 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 5.1 times more Vitamin B1, 1.7 times more Vitamin B2, 1.3 times more Vitamin B3, 6.4 times more Vitamin B5, 3.4 times more Vitamin B6, 15.4 times more Vitamin B9 and 31 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 as well as Raw Pomegranates have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Plums, canned, purple, extra heavy syrup pack, solids and liquids vs Pomegranates:

Plums, canned, purple, extra heavy syrup pack, solids and liquids have 2.2 times more Iron and 5.2 times more Sodium than Raw Pomegranates.
While Raw Pomegranates contain 1.4 times more Calcium, 5.3 times more Copper, 2.9 times more Magnesium, 4.7 times more Manganese, 3.7 times more Phosphorus, 3.2 times more Potassium, 6.1 times more Zinc and 1.3 times more Water than Plums, canned, purple, extra heavy syrup pack, solids and liquids.

Comparison of macro-nutrients per 300 calories:

Raw Pomegranates contain 14.2 times more Fat, 4.9 times more Fiber and 5.6 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 and Raw Pomegranates have similar amounts of Energy and Carbohydrate per 300 kcal.
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 300 kcal.

Compare more foods per 300 kcal:

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

Compare Foods

Comparing Nutrients in 300 calories Plums, canned, purple, extra heavy syrup pack, solids and liquidsVS Pomegranates

Weight per 300 calories

Which food has more nutrients per 300 calories - Plums, canned, purple, extra heavy syrup pack, solids and liquids or Pomegranates?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: