Comparing Nutrients in 7 ounces Plums, canned, purple, juice pack, solids and liquidsVS Almonds

Macros Ratio

Protein Fat Carbs

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

97%

Almonds

14%

72%

14%

7 oz ▼

Macro Nutrients

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

3.97%115kcal

Energy

39.6%1149kcal

115 kcalvs1149 kcal

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

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0.041%0.04g

Fat

102%99g

0.04 gvs99 g

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

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0.012%0.004g

Saturated Fat

23.6%7.54g

0.004 gvs7.54 g

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

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0%0g

Omega 3

0.37%0.006g

0 gvs0.006 g

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

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0.058%0.01g

Omega 6

144%24.5g

0.01 gvs24.5 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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23%30g

Carbohydrate

33%42.8g

30 gvs42.8 g

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

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39%28.2g

Sugars

12%8.63g

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

28.2 gvs8.63 g

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

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Fructose

0.3%0.22g

≤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 gvs0.22 g

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

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Glucose

%0.34g

NA gvs0.34 g

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

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Sucrose

%7.84g

NA gvs7.84 g

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

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4.7%1.8g

Fiber

65.3%25g

1.8 gvs25 g

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

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1.8%1g

Protein

75%42g

1 gvs42 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 Almonds

11%99μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

99 μgvs0 μg

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

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3.8%0.046mg

Vitamin B1

34%0.41mg

Thiamine

0.046 mgvs0.41 mg

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

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9%0.12mg

Vitamin B2

174%2.26mg

Riboflavin

0.12 mgvs2.26 mg

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

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5.87%0.94mg

Vitamin B3

45%7.18mg

Niacin, nicotinic acid, niacinamide

0.94 mgvs7.18 mg

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

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2.86%0.14mg

Vitamin B5

18.7%0.93mg

Pantothenic acid

0.14 mgvs0.93 mg

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

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4.12%0.054mg

Vitamin B6

21%0.27mg

Pyridoxine

0.054 mgvs0.27 mg

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

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Vitamin B7

377%113μg

Biotin

NA μgvs113 μg

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

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1.5%5.95μg

Vitamin B9

22%87.3μg

Folates and Folic Acid

5.95 μgvs87.3 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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6.17%5.56mg

Vitamin C

0%0mg

Ascorbic acid

5.56 mgvs0 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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2.4%0.36mg

Vitamin E

339%51mg

Tocopherols and Tocotrienols

0.36 mgvs51 mg

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

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7.1%8.53μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

8.53 μgvs0 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 Almonds

2%20mg

Calcium

53.4%534mg

20 mgvs534 mg

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

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12%0.11mg

Copper

227%2.05mg

0.11 mgvs2.05 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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8.43%0.67mg

Iron

92%7.36mg

0.67 mgvs7.36 mg

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

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3.78%16mg

Magnesium

128%536mg

16 mgvs536 mg

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

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2.85%0.065mg

Manganese

188%4.32mg

0.065 mgvs4.32 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

200%90μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs90 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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4.25%29.8mg

Phosphorus

136%955mg

29.8 mgvs955 mg

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

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9%306mg

Potassium

42.8%1455mg

306 mgvs1455 mg

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

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0%0μg

Selenium

14.8%8.14μg

0 μgvs8.14 μg

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

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0.13%2mg

Sodium

0.13%2mg

2 mgvs2 mg

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

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2%0.22mg

Zinc

56.3%6.2mg

0.22 mgvs6.2 mg

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

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4.5%167g

Water

0.24%8.75g

167 gvs8.75 g

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

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Lets compare vitamin content per 7 ounces of Plums, canned, purple, juice pack, solids and liquids vs Almonds:

Plums, canned, purple, juice pack, solids and liquids have more Vitamin A, more Vitamin C and more Vitamin K than Almonds.
While Almonds contain 8.9 times more Vitamin B1, 19.3 times more Vitamin B2, 7.6 times more Vitamin B3, 6.5 times more Vitamin B5, 5.1 times more Vitamin B6, 14.7 times more Vitamin B9 and 142.4 times more Vitamin E than Plums, canned, purple, juice pack, solids and liquids.
Both Plums, canned, purple, juice pack, solids and liquids as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Plums, canned, purple, juice pack, solids and liquids vs Almonds:

Plums, canned, purple, juice pack, solids and liquids have 19.1 times more Water than Almonds.
While Almonds contain 26.9 times more Calcium, 19.1 times more Copper, 10.9 times more Iron, 33.8 times more Magnesium, 66 times more Manganese, 32.1 times more Phosphorus, 4.8 times more Potassium, more Selenium and 28.4 times more Zinc than Plums, canned, purple, juice pack, solids and liquids.

Comparison of macro-nutrients per 7 ounces:

Plums, canned, purple, juice pack, solids and liquids have 3.3 times more Sugars than Almonds.
While Almonds contain 10 times more Energy, 2496.5 times more Fat, 1901 times more Saturated Fat, 2464.8 times more Omega 6, 1.4 times more Carbohydrate, 13.9 times more Fiber and 41.5 times more Protein than Plums, canned, purple, juice pack, solids and liquids.
Both Plums, canned, purple, juice pack, solids and liquids as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Plums, canned, purple, juice pack, solids and liquidsVS Plums, canned, purple, light syrup pack, solids and liquidsAlmondsVS Plums, canned, purple, light syrup pack, solids and liquidsPlums, canned, purple, juice pack, solids and liquidsVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 7 ounces Plums, canned, purple, juice pack, solids and liquidsVS Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: