Comparing Nutrients in 500 calories PlumsVS Plums, canned, purple, water pack, solids and liquids

Weight per 500 calories

Plums

1087g

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

1220g

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

Which food has more nutrients per 500 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%

500 kcal ▼

Macro Nutrients

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

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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3.14%3.04g

Fat

0.13%0.12g

3.04 gvs0.12 g

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

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0.58%0.18g

Saturated Fat

0.038%0.012g

0.18 gvs0.012 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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2.8%0.48g

Omega 6

0.14%0.024g

0.48 gvs0.024 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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95%124g

Carbohydrate

103%135g

124 gvs135 g

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

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149%108g

Sugars

170%123g

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

108 gvs123 g

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

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46%33.4g

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]

33.4 gvsNA g

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

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%55g

Glucose

55 gvsNA g

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

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%17g

Sucrose

17 gvsNA g

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

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40%15.2g

Fiber

29%11g

15.2 gvs11 g

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

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13.6%7.6g

Protein

8.5%4.76g

7.6 gvs4.76 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

20.5%185μg

Vitamin A

62.3%561μg

RAE, retinol activity equivalents

185 μgvs561 μg

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

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25.4%0.3mg

Vitamin B1

21.3%0.26mg

Thiamine

0.3 mgvs0.26 mg

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

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21.7%0.28mg

Vitamin B2

38.5%0.5mg

Riboflavin

0.28 mgvs0.5 mg

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

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28.3%4.53mg

Vitamin B3

28.2%4.5mg

Niacin, nicotinic acid, niacinamide

4.53 mgvs4.5 mg

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

Find Fruits rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

29.3%1.47mg

Vitamin B5

17.6%0.88mg

Pantothenic acid

1.47 mgvs0.88 mg

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

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24.2%0.32mg

Vitamin B6

25.3%0.33mg

Pyridoxine

0.32 mgvs0.33 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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13.6%54.3μg

Vitamin B9

9.15%36.6μg

Folates and Folic Acid

54.3 μgvs36.6 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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115%103mg

Vitamin C

36.6%33mg

Ascorbic acid

103 mgvs33 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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19%2.83mg

Vitamin E

14.6%2.2mg

Tocopherols and Tocotrienols

2.83 mgvs2.2 mg

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

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58%69.6μg

Vitamin K

43.7%52.4μg

Phytomenadione or phylloquinone

69.6 μgvs52.4 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

6.52%65.2mg

Calcium

8.54%85.4mg

65.2 mgvs85.4 mg

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

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69%0.62mg

Copper

53%0.48mg

0.62 mgvs0.48 mg

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

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0.54%21.7μg

Fluoride

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

21.7 μgvsNA μg

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

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23%1.85mg

Iron

24.4%1.95mg

1.85 mgvs1.95 mg

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

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18%76mg

Magnesium

14.5%61mg

76 mgvs61 mg

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

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24.6%0.57mg

Manganese

17.5%0.4mg

0.57 mgvs0.4 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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25%174mg

Phosphorus

22.6%159mg

174 mgvs159 mg

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

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50%1707mg

Potassium

45%1537mg

1707 mgvs1537 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

0.81%12mg

0 mgvs12 mg

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

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9.9%1.1mg

Zinc

8.87%0.98mg

1.1 mgvs0.98 mg

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

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25.6%948g

Water

29%1077g

948 gvs1077 g

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

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Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.
Both Raw Plums as well as Plums, canned, purple, water pack, solids and liquids have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.

Compare more foods per 500 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 500 calories PlumsVS Plums, canned, purple, water pack, solids and liquids

Weight per 500 calories

Which food has more nutrients per 500 calories - Plums or Plums, canned, purple, water pack, solids and liquids?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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