Comparing Nutrients in 5 ounces Plums, canned, purple, juice pack, solids and liquidsVS Carrots

Macros Ratio

Protein Fat Carbs

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

97%

Carrots

87%

5 oz ▼

Macro Nutrients

Plums, canned, purple, juice pack, solids and liquidsvs Carrots

2.83%82.2kcal

Energy

2%58kcal

82.2 kcalvs58 kcal

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

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0.029%0.028g

Fat

0.35%0.34g

0.028 gvs0.34 g

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

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0.009%0.003g

Saturated Fat

0.14%0.045g

0.003 gvs0.045 g

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

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0%0g

Omega 3

0.18%0.003g

0 gvs0.003 g

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

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0.042%0.007g

Omega 6

0.83%0.14g

0.007 gvs0.14 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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16.5%21.5g

Carbohydrate

10.4%13.6g

21.5 gvs13.6 g

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

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28%20g

Sugars

9.27%6.7g

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

20 gvs6.7 g

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

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Fructose

1.08%0.78g

≤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 gvs0.78 g

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

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Glucose

%0.84g

NA gvs0.84 g

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

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Sucrose

%5.1g

NA gvs5.1 g

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

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3.36%1.28g

Fiber

10.4%3.97g

1.28 gvs3.97 g

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

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1.3%0.72g

Protein

2.35%1.3g

0.72 gvs1.3 g

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

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Vitamins

Plums, canned, purple, juice pack, solids and liquidsvs Carrots

7.87%71μg

Vitamin A

132%1184μg

RAE, retinol activity equivalents

71 μgvs1184 μg

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

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2.7%0.033mg

Vitamin B1

7.8%0.094mg

Thiamine

0.033 mgvs0.094 mg

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

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6.43%0.084mg

Vitamin B2

6.32%0.082mg

Riboflavin

0.084 mgvs0.082 mg

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

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4.2%0.67mg

Vitamin B3

8.7%1.4mg

Niacin, nicotinic acid, niacinamide

0.67 mgvs1.4 mg

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

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2.04%0.1mg

Vitamin B5

7.74%0.39mg

Pantothenic acid

0.1 mgvs0.39 mg

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

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2.94%0.038mg

Vitamin B6

15%0.2mg

Pyridoxine

0.038 mgvs0.2 mg

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

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Vitamin B7

10.5%3.15μg

Biotin

NA μgvs3.15 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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1.06%4.25μg

Vitamin B9

6.73%27μg

Folates and Folic Acid

4.25 μgvs27 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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4.4%3.97mg

Vitamin C

9.3%8.36mg

Ascorbic acid

3.97 mgvs8.36 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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1.7%0.26mg

Vitamin E

6.24%0.94mg

Tocopherols and Tocotrienols

0.26 mgvs0.94 mg

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

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5.08%6.1μg

Vitamin K

15.6%18.7μg

Phytomenadione or phylloquinone

6.1 μgvs18.7 μg

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

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Minerals

Plums, canned, purple, juice pack, solids and liquidsvs Carrots

1.4%14mg

Calcium

4.68%46.8mg

14 mgvs46.8 mg

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

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8.5%0.077mg

Copper

7.1%0.064mg

0.077 mgvs0.064 mg

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

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Fluoride

0.11%4.54μg

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

NA μgvs4.54 μg

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

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6.02%0.48mg

Iron

5.3%0.43mg

0.48 mgvs0.43 mg

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

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2.7%11.3mg

Magnesium

4.05%17mg

11.3 mgvs17 mg

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

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2.03%0.047mg

Manganese

8.8%0.2mg

0.047 mgvs0.2 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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3.04%21.3mg

Phosphorus

7.1%49.6mg

21.3 mgvs49.6 mg

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

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6.42%218mg

Potassium

13.3%454mg

218 mgvs454 mg

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

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0%0μg

Selenium

0.26%0.14μg

0 μgvs0.14 μg

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

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0.094%1.4mg

Sodium

6.52%98mg

1.4 mgvs98 mg

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

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1.4%0.16mg

Zinc

3.1%0.34mg

0.16 mgvs0.34 mg

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

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3.2%119g

Water

3.4%125g

119 gvs125 g

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

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Lets compare vitamin content per 5 ounces of Plums, canned, purple, juice pack, solids and liquids vs Carrots:

Raw Carrots contain 16.7 times more Vitamin A, 2.9 times more Vitamin B1, 2.1 times more Vitamin B3, 3.8 times more Vitamin B5, 5.1 times more Vitamin B6, 6.3 times more Vitamin B9, 2.1 times more Vitamin C, 3.7 times more Vitamin E and 3.1 times more Vitamin K than Plums, canned, purple, juice pack, solids and liquids.
Both Plums, canned, purple, juice pack, solids and liquids and Raw Carrots have similar amounts of Vitamin B2 per 5 oz.
Both Plums, canned, purple, juice pack, solids and liquids as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Plums, canned, purple, juice pack, solids and liquids vs Carrots:

Plums, canned, purple, juice pack, solids and liquids have 1.2 times more Copper than Raw Carrots.
While Raw Carrots contain 3.3 times more Calcium, 1.5 times more Magnesium, 4.3 times more Manganese, 2.3 times more Phosphorus, 2.1 times more Potassium, 69 times more Sodium and 2.2 times more Zinc than Plums, canned, purple, juice pack, solids and liquids.
Both Plums, canned, purple, juice pack, solids and liquids and Raw Carrots have similar amounts of Iron and Water per 5 oz.
Both Plums, canned, purple, juice pack, solids and liquids as well as Raw Carrots have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

Plums, canned, purple, juice pack, solids and liquids have 1.4 times more Energy, 1.6 times more Carbohydrate and 3 times more Sugars than Raw Carrots.
While Raw Carrots contain 3.1 times more Fiber and 1.8 times more Protein than Plums, canned, purple, juice pack, solids and liquids.
Both Plums, canned, purple, juice pack, solids and liquids as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Plums, canned, purple, juice pack, solids and liquidsVS Plums, canned, purple, light syrup pack, solids and liquidsCarrotsVS Plums, canned, purple, light syrup pack, solids and liquidsPlums, canned, purple, juice pack, solids and liquidsVS Boiled CarrotsCarrotsVS Boiled Carrots

Compare Foods

Comparing Nutrients in 5 ounces Plums, canned, purple, juice pack, solids and liquidsVS Carrots

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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