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

Macros Ratio

Protein Fat Carbs

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

96%

Roasted Almonds

13%

74%

13%

14 oz ▼

Macro Nutrients

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

14.6%425kcal

Energy

82%2373kcal

425 kcalvs2373 kcal

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

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0.65%0.64g

Fat

215%209g

0.64 gvs209 g

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

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0.12%0.04g

Saturated Fat

50.8%16.2g

0.04 gvs16.2 g

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

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0%0g

Omega 3

2.5%0.04g

0 gvs0.04 g

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

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0.61%0.1g

Omega 6

302%51.4g

0.1 gvs51.4 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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85.7%111g

Carbohydrate

64%83.4g

111 gvs83.4 g

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

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137%99g

Sugars

26.6%19.3g

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

99 gvs19.3 g

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

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Fructose

0.055%0.04g

≤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 gvs0.04 g

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

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Glucose

%0.04g

NA gvs0.04 g

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

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Sucrose

%19g

NA gvs19 g

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

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32.4%12.3g

Fiber

114%43.3g

12.3 gvs43.3 g

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

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6.8%3.8g

Protein

149%83g

3.8 gvs83 g

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

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Vitamins

Plums, dried (prunes), stewed, without added sugarvs Roasted 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 .

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7.94%0.095mg

Vitamin B1

25.5%0.31mg

Thiamine

0.095 mgvs0.31 mg

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

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30.5%0.4mg

Vitamin B2

365%4.75mg

Riboflavin

0.4 mgvs4.75 mg

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

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18%2.87mg

Vitamin B3

90%14.4mg

Niacin, nicotinic acid, niacinamide

2.87 mgvs14.4 mg

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

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8.5%0.42mg

Vitamin B5

25.5%1.27mg

Pantothenic acid

0.42 mgvs1.27 mg

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

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66.6%0.87mg

Vitamin B6

41.5%0.54mg

Pyridoxine

0.87 mgvs0.54 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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0%0μg

Vitamin B9

54.6%218μg

Folates and Folic Acid

0 μgvs218 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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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 .

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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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5.03%0.75mg

Vitamin E

632%95mg

Tocopherols and Tocotrienols

0.75 mgvs95 mg

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

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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 .

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Minerals

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

7.54%75.4mg

Calcium

106%1064mg

75.4 mgvs1064 mg

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

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54.2%0.49mg

Copper

485%4.36mg

0.49 mgvs4.36 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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20.3%1.63mg

Iron

185%15mg

1.63 mgvs15 mg

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

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17%71.4mg

Magnesium

264%1107mg

71.4 mgvs1107 mg

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

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22.6%0.52mg

Manganese

385%8.86mg

0.52 mgvs8.86 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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17%119mg

Phosphorus

267%1869mg

119 mgvs1869 mg

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

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37.5%1274mg

Potassium

83.2%2830mg

1274 mgvs2830 mg

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

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0.72%0.4μg

Selenium

14.4%7.94μg

0.4 μgvs7.94 μg

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

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0.26%3.97mg

Sodium

0.79%12mg

3.97 mgvs12 mg

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

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6.86%0.75mg

Zinc

119%13mg

0.75 mgvs13 mg

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

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7.48%277g

Water

0.26%9.57g

277 gvs9.57 g

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

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Lets compare vitamin content per 14 ounces of Plums, dried (prunes), stewed, without added sugar vs Roasted 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 Dry Roasted Almonds.
While Dry Roasted Almonds contain 3.2 times more Vitamin B1, 12 times more Vitamin B2, 5 times more Vitamin B3, 3 times more Vitamin B5, more Vitamin B9 and 125.8 times more Vitamin E than Plums, dried (prunes), stewed, without added sugar.
Both Plums, dried (prunes), stewed, without added sugar as well as Dry Roasted 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 Roasted Almonds:

Plums, dried (prunes), stewed, without added sugar have 28.9 times more Water than Dry Roasted Almonds.
While Dry Roasted Almonds contain 14.1 times more Calcium, 8.9 times more Copper, 9.1 times more Iron, 15.5 times more Magnesium, 17 times more Manganese, 15.7 times more Phosphorus, 2.2 times more Potassium, 20 times more Selenium and 17.4 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 5.1 times more Sugars than Dry Roasted Almonds.
While Dry Roasted Almonds contain 5.6 times more Energy, 328.4 times more Fat, 409.2 times more Saturated Fat, 497.9 times more Omega 6, 3.5 times more Fiber and 21.8 times more Protein than Plums, dried (prunes), stewed, without added sugar.
Both Plums, dried (prunes), stewed, without added sugar as well as Dry Roasted 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 sugarRoasted AlmondsVS Plums, dried (prunes), stewed, with added sugarPlums, dried (prunes), stewed, without added sugarVS Oil Roasted AlmondsRoasted AlmondsVS Oil Roasted Almonds

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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