Comparing Nutrients in 1 kilogram Plums, dried (prunes), stewed, with added sugarVS Canned Prune Juice

Macros Ratio

Protein Fat Carbs

Plums, dried (prunes), stewed, with added sugar

96%

Canned Prune Juice

97%

1 kg ▼

Macro Nutrients

Plums, dried (prunes), stewed, with added sugarvs Canned Prune Juice

42.8%1240kcal

Energy

24.5%710kcal

1240 kcalvs710 kcal

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

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2.27%2.2g

Fat

0.31%0.3g

2.2 gvs0.3 g

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

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0.53%0.17g

Saturated Fat

0.094%0.03g

0.17 gvs0.03 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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2.76%0.47g

Omega 6

0.41%0.07g

0.47 gvs0.07 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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253%329g

Carbohydrate

134%175g

329 gvs175 g

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

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Sugars

227%165g

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

NA gvs165 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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100%38g

Fiber

26.3%10g

38 gvs10 g

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

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19.5%11g

Protein

11%6.1g

11 gvs6.1 g

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

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Vitamins

Plums, dried (prunes), stewed, with added sugarvs Canned Prune Juice

15.6%140μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

140 μgvs0 μg

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

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18.3%0.22mg

Vitamin B1

13.3%0.16mg

Thiamine

0.22 mgvs0.16 mg

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

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71.5%0.93mg

Vitamin B2

54%0.7mg

Riboflavin

0.93 mgvs0.7 mg

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

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42%6.75mg

Vitamin B3

49%7.85mg

Niacin, nicotinic acid, niacinamide

6.75 mgvs7.85 mg

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

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20%1mg

Vitamin B5

21.4%1.07mg

Pantothenic acid

1 mgvs1.07 mg

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

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156%2.03mg

Vitamin B6

168%2.18mg

Pyridoxine

2.03 mgvs2.18 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

0%0μg

Folates and Folic Acid

0 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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30%27mg

Vitamin C

45.6%41mg

Ascorbic acid

27 mgvs41 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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Vitamin E

8%1.2mg

Tocopherols and Tocotrienols

NA mgvs1.2 mg

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

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Vitamin K

28.3%34μg

Phytomenadione or phylloquinone

NA μgvs34 μg

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

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Minerals

Plums, dried (prunes), stewed, with added sugarvs Canned Prune Juice

21%210mg

Calcium

12%120mg

210 mgvs120 mg

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

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200%1.8mg

Copper

75.6%0.68mg

1.8 mgvs0.68 mg

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

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Fluoride

15%602μg

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

NA μgvs602 μg

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

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130%10.4mg

Iron

148%12mg

10.4 mgvs12 mg

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

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45.2%190mg

Magnesium

33.3%140mg

190 mgvs140 mg

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

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40%0.92mg

Manganese

65.7%1.5mg

0.92 mgvs1.5 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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47%330mg

Phosphorus

35.7%250mg

330 mgvs250 mg

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

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92%3120mg

Potassium

81%2760mg

3120 mgvs2760 mg

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

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18%10μg

Selenium

11%6μg

10 μgvs6 μg

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

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1.33%20mg

Sodium

2.67%40mg

20 mgvs40 mg

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

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20%2.2mg

Zinc

19%2.1mg

2.2 mgvs2.1 mg

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

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17.6%651g

Water

22%812g

651 gvs812 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 Plums, dried (prunes), stewed, with added sugar vs Canned Prune Juice:

Plums, dried (prunes), stewed, with added sugar have more Vitamin A, 1.4 times more Vitamin B1 and 1.3 times more Vitamin B2 than Canned Prune Juice.
While Canned Prune Juice contains 1.5 times more Vitamin C than Plums, dried (prunes), stewed, with added sugar.
Both Plums, dried (prunes), stewed, with added sugar and Canned Prune Juice have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 1 kg.
Both Plums, dried (prunes), stewed, with added sugar as well as Canned Prune Juice have insufficient amounts of Vitamin B9, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Plums, dried (prunes), stewed, with added sugar vs Canned Prune Juice:

Plums, dried (prunes), stewed, with added sugar have 1.8 times more Calcium, 2.6 times more Copper, 1.4 times more Magnesium, 1.3 times more Phosphorus and 1.7 times more Selenium than Canned Prune Juice.
While Canned Prune Juice contains 1.6 times more Manganese than Plums, dried (prunes), stewed, with added sugar.
Both Plums, dried (prunes), stewed, with added sugar and Canned Prune Juice have similar amounts of Iron, Potassium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Plums, dried (prunes), stewed, with added sugar have 1.7 times more Energy, 1.9 times more Carbohydrate, 3.8 times more Fiber and 1.8 times more Protein than Canned Prune Juice.
Both Plums, dried (prunes), stewed, with added sugar as well as Canned Prune Juice have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.

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Plums, dried (prunes), stewed, with added sugarVS PummeloCanned Prune JuiceVS Pummelo

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Comparing Nutrients in 1 kilogram Plums, dried (prunes), stewed, with added sugarVS Canned Prune Juice

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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