Comparing Nutrients in 300 calories PlumsVS Plums, canned, purple, water pack, solids and liquids

Weight per 300 calories

Plums

652g

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

732g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Plums or Plums, canned, purple, water pack, solids and liquids?

Macros Ratio

Protein Fat Carbs

Plums

90%

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

97%

300 kcal ▼

Macro Nutrients

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

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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1.9%1.83g

Fat

0.075%0.073g

1.83 gvs0.073 g

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

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0.35%0.11g

Saturated Fat

0.023%0.007g

0.11 gvs0.007 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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1.7%0.29g

Omega 6

0.086%0.015g

0.29 gvs0.015 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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57.3%74.5g

Carbohydrate

62%80.7g

74.5 gvs80.7 g

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

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89.2%64.7g

Sugars

102%74g

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

64.7 gvs74 g

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

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27.6%20g

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]

20 gvsNA g

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

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%33g

Glucose

33 gvsNA g

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

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%10.2g

Sucrose

10.2 gvsNA g

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

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24%9.13g

Fiber

17.3%6.6g

9.13 gvs6.6 g

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

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8.15%4.57g

Protein

5.1%2.85g

4.57 gvs2.85 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, water pack, solids and liquids

12.3%111μg

Vitamin A

37.4%337μg

RAE, retinol activity equivalents

111 μgvs337 μg

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

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15.2%0.18mg

Vitamin B1

13%0.15mg

Thiamine

0.18 mgvs0.15 mg

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

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13%0.17mg

Vitamin B2

23%0.3mg

Riboflavin

0.17 mgvs0.3 mg

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

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17%2.7mg

Vitamin B3

17%2.7mg

Niacin, nicotinic acid, niacinamide

2.7 mgvs2.7 mg

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

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17.6%0.88mg

Vitamin B5

10.5%0.53mg

Pantothenic acid

0.88 mgvs0.53 mg

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

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14.5%0.19mg

Vitamin B6

15%0.2mg

Pyridoxine

0.19 mgvs0.2 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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8.15%32.6μg

Vitamin B9

5.5%22μg

Folates and Folic Acid

32.6 μgvs22 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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69%62mg

Vitamin C

22%19.8mg

Ascorbic acid

62 mgvs19.8 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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11.3%1.7mg

Vitamin E

8.8%1.3mg

Tocopherols and Tocotrienols

1.7 mgvs1.3 mg

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

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34.8%41.7μg

Vitamin K

26.2%31.5μg

Phytomenadione or phylloquinone

41.7 μgvs31.5 μg

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

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Minerals

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

3.9%39mg

Calcium

5.12%51.2mg

39 mgvs51.2 mg

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

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41.3%0.37mg

Copper

31.7%0.29mg

0.37 mgvs0.29 mg

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

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0.33%13μg

Fluoride

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

13 μgvsNA μg

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

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14%1.1mg

Iron

14.6%1.17mg

1.1 mgvs1.17 mg

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

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11%45.7mg

Magnesium

8.7%36.6mg

45.7 mgvs36.6 mg

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

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14.7%0.34mg

Manganese

10.5%0.24mg

0.34 mgvs0.24 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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15%104mg

Phosphorus

13.6%95mg

104 mgvs95 mg

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

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30%1024mg

Potassium

27%922mg

1024 mgvs922 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

0.49%7.3mg

0 mgvs7.3 mg

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

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5.93%0.65mg

Zinc

5.32%0.59mg

0.65 mgvs0.59 mg

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

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15.4%569g

Water

17.5%646g

569 gvs646 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 vs Plums, canned, purple, water pack, solids and liquids:

Raw Plums have 1.7 times more Vitamin B5, 1.5 times more Vitamin B9, 3.1 times more Vitamin C, 1.3 times more Vitamin E and 1.3 times more Vitamin K than Plums, canned, purple, water pack, solids and liquids.
While Plums, canned, purple, water pack, solids and liquids contain 3 times more Vitamin A and 1.8 times more Vitamin B2 than Raw Plums.
Both Raw Plums and Plums, canned, purple, water pack, solids and liquids have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per 300 kcal.
Both Raw Plums as well as Plums, canned, purple, water pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Plums vs Plums, canned, purple, water pack, solids and liquids:

Raw Plums have 1.3 times more Copper, 1.2 times more Magnesium and 1.4 times more Manganese than Plums, canned, purple, water pack, solids and liquids.
While Plums, canned, purple, water pack, solids and liquids contain 1.3 times more Calcium than Raw Plums.
Both Raw Plums and Plums, canned, purple, water pack, solids and liquids have similar amounts of Iron, Phosphorus, Potassium, Zinc and Water per 300 kcal.
Both Raw Plums as well as Plums, canned, purple, water pack, solids and liquids have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Plums have 1.4 times more Fiber and 1.6 times more Protein than Plums, canned, purple, water pack, solids and liquids.
Both Raw Plums and Plums, canned, purple, water pack, solids and liquids have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
Both Raw Plums as well as Plums, canned, purple, water pack, solids and liquids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

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

Compare Foods

Comparing Nutrients in 300 calories PlumsVS Plums, canned, purple, water pack, solids and liquids

Weight per 300 calories

Which food has more nutrients per 300 calories - Plums or Plums, canned, purple, water pack, solids and liquids?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: