Comparing Nutrients in 1 kilogram AlmondsVS Stewed Prunes

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Stewed Prunes

94%

1 kg ▼

Macro Nutrients

Almondsvs Stewed Prunes

200%5790kcal

Energy

39%1130kcal

5790 kcalvs1130 kcal

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

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515%499g

Fat

2.47%2.4g

499 gvs2.4 g

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

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119%38g

Saturated Fat

0.63%0.2g

38 gvs0.2 g

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

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1.88%0.03g

Omega 3

0.03 gvsNA g

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

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725%123g

Omega 6

3.1%0.53g

123 gvs0.53 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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166%216g

Carbohydrate

228%297g

216 gvs297 g

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

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60%43.5g

Sugars

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

43.5 gvsNA g

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

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1.5%1.1g

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]

1.1 gvsNA g

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

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%1.7g

Glucose

1.7 gvsNA g

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

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%39.5g

Sucrose

39.5 gvsNA g

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

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329%125g

Fiber

125 gvsNA g

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

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378%212g

Protein

22%12.3g

212 gvs12.3 g

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

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Vitamins

Almondsvs Stewed Prunes

0%0μg

Vitamin A

29%260μg

RAE, retinol activity equivalents

0 μgvs260 μg

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

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171%2.05mg

Vitamin B1

38.3%0.46mg

Thiamine

2.05 mgvs0.46 mg

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

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875%11.4mg

Vitamin B2

23%0.3mg

Riboflavin

11.4 mgvs0.3 mg

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

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226%36mg

Vitamin B3

61.6%9.85mg

Niacin, nicotinic acid, niacinamide

36 mgvs9.85 mg

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

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94%4.7mg

Vitamin B5

21.6%1.08mg

Pantothenic acid

4.7 mgvs1.08 mg

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

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105%1.37mg

Vitamin B6

147%1.9mg

Pyridoxine

1.37 mgvs1.9 mg

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

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1900%570μg

Vitamin B7

Biotin

570 μgvsNA μg

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

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110%440μg

Vitamin B9

0%0μg

Folates and Folic Acid

440 μgvs0 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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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 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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1709%256mg

Vitamin E

Tocopherols and Tocotrienols

256 mgvsNA mg

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

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

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

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Minerals

Almondsvs Stewed Prunes

269%2690mg

Calcium

24%240mg

2690 mgvs240 mg

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

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1146%10.3mg

Copper

227%2.04mg

10.3 mgvs2.04 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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464%37mg

Iron

146%11.7mg

37 mgvs11.7 mg

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

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643%2700mg

Magnesium

50%210mg

2700 mgvs210 mg

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

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947%21.8mg

Manganese

45.2%1.04mg

21.8 mgvs1.04 mg

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

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1007%453μg

Molybdenum

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

453 μgvsNA μg

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

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687%4810mg

Phosphorus

53%370mg

4810 mgvs370 mg

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

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216%7330mg

Potassium

104%3530mg

7330 mgvs3530 mg

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

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74.5%41μg

Selenium

41 μgvsNA μg

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

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0.67%10mg

Sodium

1.33%20mg

10 mgvs20 mg

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

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284%31mg

Zinc

22.7%2.5mg

31 mgvs2.5 mg

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

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1.2%44g

Water

18.4%680g

44 gvs680 g

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

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Lets compare vitamin content per 1 kilogram of Almonds vs Stewed Prunes:

Almonds have 4.5 times more Vitamin B1, 37.9 times more Vitamin B2, 3.7 times more Vitamin B3, 4.4 times more Vitamin B5 and more Vitamin B9 than Stewed dehydrated Prunes.
While Stewed dehydrated Prunes contain more Vitamin A and 1.4 times more Vitamin B6 than Almonds.
Both Almonds as well as Stewed dehydrated Prunes have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Stewed Prunes:

Almonds have 11.2 times more Calcium, 5.1 times more Copper, 3.2 times more Iron, 12.9 times more Magnesium, 21 times more Manganese, 13 times more Phosphorus, 2.1 times more Potassium and 12.5 times more Zinc than Stewed dehydrated Prunes.
While Stewed dehydrated Prunes contain 15.4 times more Water than Almonds.

Comparison of macro-nutrients per 1 kilogram:

Almonds have 5.1 times more Energy, 208 times more Fat, 190.1 times more Saturated Fat, 232.5 times more Omega 6 and 17.2 times more Protein than Stewed dehydrated Prunes.
While Stewed dehydrated Prunes contain 1.4 times more Carbohydrate than Almonds.
Both Almonds as well as Stewed dehydrated Prunes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

AlmondsVS Blanched AlmondsStewed PrunesVS Blanched AlmondsAlmondsVS Dried PlumsStewed PrunesVS Dried Plums

Compare Foods

Comparing Nutrients in 1 kilogram AlmondsVS Stewed Prunes

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: