Comparing Nutrients in 14 ounces Plums, dried (prunes), stewed, without added sugarVS Almonds

Macros Ratio

Protein Fat Carbs

Plums, dried (prunes), stewed, without added sugar

96%

Almonds

14%

72%

14%

14 oz ▼

Macro Nutrients

Plums, dried (prunes), stewed, without added sugarvs Almonds

14.6%425kcal

Energy

79.2%2298kcal

425 kcalvs2298 kcal

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

Find Fruits rich in Energy

0.65%0.64g

Fat

204%198g

0.64 gvs198 g

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

Find Fruits rich in Fat

0.12%0.04g

Saturated Fat

47%15g

0.04 gvs15 g

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

Find Fruits rich in Saturated Fat

0%0g

Omega 3

0.74%0.012g

0 gvs0.012 g

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

Find Fruits rich in Omega 3

0.61%0.1g

Omega 6

288%49g

0.1 gvs49 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Fruits rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Fruits rich in Cholesterol

85.7%111g

Carbohydrate

65.8%85.5g

111 gvs85.5 g

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

Find Fruits rich in Carbohydrate

137%99g

Sugars

24%17.3g

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

99 gvs17.3 g

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

Find Fruits rich in Sugars

Fructose

0.6%0.44g

≤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 gvs0.44 g

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

Find Fruits rich in Fructose

Glucose

%0.67g

NA gvs0.67 g

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

Find Fruits rich in Glucose

Sucrose

%15.7g

NA gvs15.7 g

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

Find Fruits rich in Sucrose

32.4%12.3g

Fiber

131%49.6g

12.3 gvs49.6 g

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

Find Fruits rich in Fiber

6.8%3.8g

Protein

150%84g

3.8 gvs84 g

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

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Plums, dried (prunes), stewed, without added sugarvs Almonds

7.5%67.5μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

67.5 μgvs0 μg

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

Find Fruits rich in Vitamin A Buy Preformed Vegan Vitamin A

7.94%0.095mg

Vitamin B1

68%0.81mg

Thiamine

0.095 mgvs0.81 mg

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

Find Fruits rich in Vitamin B1 Buy Vegan Vitamin B1

30.5%0.4mg

Vitamin B2

347%4.5mg

Riboflavin

0.4 mgvs4.5 mg

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

Find Fruits rich in Vitamin B2 Buy Vegan Vitamin B2

18%2.87mg

Vitamin B3

89.7%14.4mg

Niacin, nicotinic acid, niacinamide

2.87 mgvs14.4 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

8.5%0.42mg

Vitamin B5

37.4%1.87mg

Pantothenic acid

0.42 mgvs1.87 mg

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

Find Fruits rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

66.6%0.87mg

Vitamin B6

42%0.54mg

Pyridoxine

0.87 mgvs0.54 mg

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

Find Fruits rich in Vitamin B6

Vitamin B7

754%226μg

Biotin

NA μgvs226 μg

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

Find Fruits rich in Vitamin B7

0%0μg

Vitamin B9

43.7%175μg

Folates and Folic Acid

0 μgvs175 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B12 Buy Vegan Vitamin B12

12.8%11.5mg

Vitamin C

0%0mg

Ascorbic acid

11.5 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Fruits rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Fruits rich in Vitamin D Buy Vegan Vitamin D

5.03%0.75mg

Vitamin E

678%102mg

Tocopherols and Tocotrienols

0.75 mgvs102 mg

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

Find Fruits rich in Vitamin E

86.3%104μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

104 μgvs0 μg

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

Find Fruits rich in Vitamin K

Minerals

Plums, dried (prunes), stewed, without added sugarvs Almonds

7.54%75.4mg

Calcium

107%1068mg

75.4 mgvs1068 mg

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

Find Fruits rich in Calcium

54.2%0.49mg

Copper

455%4.1mg

0.49 mgvs4.1 mg

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

Find Fruits rich in Copper

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 .

Find Fruits rich in Fluoride

20.3%1.63mg

Iron

184%14.7mg

1.63 mgvs14.7 mg

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

Find Fruits rich in Iron

17%71.4mg

Magnesium

255%1072mg

71.4 mgvs1072 mg

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

Find Fruits rich in Magnesium

22.6%0.52mg

Manganese

376%8.65mg

0.52 mgvs8.65 mg

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

Find Fruits rich in Manganese

Molybdenum

400%180μg

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

NA μgvs180 μg

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

Find Fruits rich in Molybdenum

17%119mg

Phosphorus

273%1909mg

119 mgvs1909 mg

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

Find Fruits rich in Phosphorus

37.5%1274mg

Potassium

85.6%2909mg

1274 mgvs2909 mg

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

Find Fruits rich in Potassium

0.72%0.4μg

Selenium

29.6%16.3μg

0.4 μgvs16.3 μg

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

Find Fruits rich in Selenium

0.26%3.97mg

Sodium

0.26%3.97mg

3.97 mgvs3.97 mg

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

Find Fruits rich in Sodium

6.86%0.75mg

Zinc

113%12.4mg

0.75 mgvs12.4 mg

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

Find Fruits rich in Zinc

7.48%277g

Water

0.47%17.5g

277 gvs17.5 g

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

Find Fruits rich in Water

Lets compare vitamin content per 14 ounces of Plums, dried (prunes), stewed, without added sugar vs Almonds:

Plums, dried (prunes), stewed, without added sugar have more Vitamin A, 1.6 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
While Almonds contain 8.5 times more Vitamin B1, 11.4 times more Vitamin B2, 5 times more Vitamin B3, 4.4 times more Vitamin B5, more Vitamin B9 and 134.9 times more Vitamin E than Plums, dried (prunes), stewed, without added sugar.
Both Plums, dried (prunes), stewed, without added sugar as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Plums, dried (prunes), stewed, without added sugar vs Almonds:

Plums, dried (prunes), stewed, without added sugar have 15.8 times more Water than Almonds.
While Almonds contain 14.2 times more Calcium, 8.4 times more Copper, 9 times more Iron, 15 times more Magnesium, 16.6 times more Manganese, 16 times more Phosphorus, 2.3 times more Potassium, 41 times more Selenium and 16.4 times more Zinc than Plums, dried (prunes), stewed, without added sugar.

Comparison of macro-nutrients per 14 ounces:

Plums, dried (prunes), stewed, without added sugar have 1.3 times more Carbohydrate and 5.7 times more Sugars than Almonds.
While Almonds contain 5.4 times more Energy, 312.1 times more Fat, 380.2 times more Saturated Fat, 474 times more Omega 6, 4 times more Fiber and 22 times more Protein than Plums, dried (prunes), stewed, without added sugar.
Both Plums, dried (prunes), stewed, without added sugar as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Plums, dried (prunes), stewed, without added sugarVS Plums, dried (prunes), stewed, with added sugarAlmondsVS Plums, dried (prunes), stewed, with added sugarPlums, dried (prunes), stewed, without added sugarVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 14 ounces Plums, dried (prunes), stewed, without added sugarVS Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: