Comparing Nutrients in 7 ounces PlumsVS Plums, canned, purple, water pack, solids and liquids

Macros Ratio

Protein Fat Carbs

Plums

90%

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

97%

7 oz ▼

Macro Nutrients

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

3.15%91kcal

Energy

2.8%81.4kcal

91 kcalvs81.4 kcal

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

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0.57%0.56g

Fat

0.02%0.02g

0.56 gvs0.02 g

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

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0.11%0.034g

Saturated Fat

0.006%0.002g

0.034 gvs0.002 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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0.51%0.087g

Omega 6

0.023%0.004g

0.087 gvs0.004 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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17.4%22.7g

Carbohydrate

17%22g

22.7 gvs22 g

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

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27%19.7g

Sugars

27.6%20g

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

19.7 gvs20 g

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

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8.4%6.1g

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]

6.1 gvsNA g

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

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%10g

Glucose

10 gvsNA g

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

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%3.1g

Sucrose

3.1 gvsNA g

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

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7.3%2.78g

Fiber

4.7%1.8g

2.78 gvs1.8 g

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

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2.5%1.4g

Protein

1.4%0.77g

1.4 gvs0.77 g

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

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Vitamins

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

3.75%33.7μg

Vitamin A

10%91μg

RAE, retinol activity equivalents

33.7 μgvs91 μg

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

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4.63%0.056mg

Vitamin B1

3.47%0.042mg

Thiamine

0.056 mgvs0.042 mg

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

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3.97%0.052mg

Vitamin B2

6.26%0.081mg

Riboflavin

0.052 mgvs0.081 mg

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

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5.17%0.83mg

Vitamin B3

4.6%0.73mg

Niacin, nicotinic acid, niacinamide

0.83 mgvs0.73 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

5.36%0.27mg

Vitamin B5

2.86%0.14mg

Pantothenic acid

0.27 mgvs0.14 mg

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

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4.43%0.058mg

Vitamin B6

4.12%0.054mg

Pyridoxine

0.058 mgvs0.054 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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2.5%9.92μg

Vitamin B9

1.5%5.95μg

Folates and Folic Acid

9.92 μgvs5.95 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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21%19mg

Vitamin C

5.95%5.36mg

Ascorbic acid

19 mgvs5.36 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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3.44%0.52mg

Vitamin E

2.4%0.36mg

Tocopherols and Tocotrienols

0.52 mgvs0.36 mg

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

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10.6%12.7μg

Vitamin K

7.1%8.53μg

Phytomenadione or phylloquinone

12.7 μgvs8.53 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

1.2%12mg

Calcium

1.4%14mg

12 mgvs14 mg

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

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12.6%0.11mg

Copper

8.6%0.077mg

0.11 mgvs0.077 mg

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

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0.099%3.97μg

Fluoride

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

3.97 μgvsNA μg

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

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4.2%0.34mg

Iron

3.97%0.32mg

0.34 mgvs0.32 mg

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

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3.3%14mg

Magnesium

2.36%9.92mg

14 mgvs9.92 mg

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

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4.5%0.1mg

Manganese

2.85%0.065mg

0.1 mgvs0.065 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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4.54%31.8mg

Phosphorus

3.7%25.8mg

31.8 mgvs25.8 mg

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

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9.16%312mg

Potassium

7.35%250mg

312 mgvs250 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

0.13%2mg

0 mgvs2 mg

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

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1.8%0.2mg

Zinc

1.44%0.16mg

0.2 mgvs0.16 mg

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

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4.68%173g

Water

4.74%175g

173 gvs175 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 vs Plums, canned, purple, water pack, solids and liquids:

Raw Plums have 1.3 times more Vitamin B1, 1.9 times more Vitamin B5, 1.7 times more Vitamin B9, 3.5 times more Vitamin C, 1.4 times more Vitamin E and 1.5 times more Vitamin K than Plums, canned, purple, water pack, solids and liquids.
While Plums, canned, purple, water pack, solids and liquids contain 2.7 times more Vitamin A and 1.6 times more Vitamin B2 than Raw Plums.
Both Raw Plums and Plums, canned, purple, water pack, solids and liquids have similar amounts of Vitamin B3 and Vitamin B6 per 7 oz.
Both Raw Plums as well as Plums, canned, purple, water pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

Raw Plums have 1.5 times more Copper, 1.4 times more Magnesium, 1.6 times more Manganese, 1.2 times more Phosphorus and 1.2 times more Potassium 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 Iron and Water per 7 oz.
Both Raw Plums as well as Plums, canned, purple, water pack, solids and liquids have insufficient amounts of Calcium, Selenium and Zinc in 7 oz.

Comparison of macro-nutrients per 7 ounces:

Raw Plums have 1.6 times more Fiber and 1.8 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 7 oz.
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 7 oz.

Compare more foods per 7 oz:

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

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Comparing Nutrients in 7 ounces PlumsVS Plums, canned, purple, water pack, solids and liquids

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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