Comparing Nutrients in 1 pound 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%

1 lb ▼

Macro Nutrients

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

16.7%485kcal

Energy

91%2626kcal

485 kcalvs2626 kcal

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

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0.75%0.73g

Fat

233%226g

0.73 gvs226 g

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

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0.14%0.045g

Saturated Fat

54%17.2g

0.045 gvs17.2 g

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

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0%0g

Omega 3

0.85%0.014g

0 gvs0.014 g

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

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0.69%0.12g

Omega 6

329%56g

0.12 gvs56 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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98%127g

Carbohydrate

75%98g

127 gvs98 g

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

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156%113g

Sugars

27.2%19.7g

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

113 gvs19.7 g

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

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Fructose

0.69%0.5g

≤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 gvs0.5 g

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

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Glucose

%0.77g

NA gvs0.77 g

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

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Sucrose

%18g

NA gvs18 g

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

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37%14g

Fiber

149%56.7g

14 gvs56.7 g

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

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7.78%4.35g

Protein

171%96g

4.35 gvs96 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 Almonds

8.57%77μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

77 μgvs0 μg

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

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9.07%0.11mg

Vitamin B1

77.5%0.93mg

Thiamine

0.11 mgvs0.93 mg

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

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35%0.45mg

Vitamin B2

397%5.16mg

Riboflavin

0.45 mgvs5.16 mg

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

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20.5%3.28mg

Vitamin B3

103%16.4mg

Niacin, nicotinic acid, niacinamide

3.28 mgvs16.4 mg

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

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9.7%0.49mg

Vitamin B5

42.7%2.14mg

Pantothenic acid

0.49 mgvs2.14 mg

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

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76%0.99mg

Vitamin B6

48%0.62mg

Pyridoxine

0.99 mgvs0.62 mg

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

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Vitamin B7

862%259μg

Biotin

NA μgvs259 μg

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

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0%0μg

Vitamin B9

50%200μg

Folates and Folic Acid

0 μgvs200 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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14.6%13mg

Vitamin C

0%0mg

Ascorbic acid

13 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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5.75%0.86mg

Vitamin E

775%116mg

Tocopherols and Tocotrienols

0.86 mgvs116 mg

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

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99%118μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

118 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 Almonds

8.6%86mg

Calcium

122%1220mg

86 mgvs1220 mg

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

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62%0.56mg

Copper

520%4.68mg

0.56 mgvs4.68 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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23.2%1.86mg

Iron

210%17mg

1.86 mgvs17 mg

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

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19.4%81.6mg

Magnesium

292%1225mg

81.6 mgvs1225 mg

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

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26%0.59mg

Manganese

430%9.9mg

0.59 mgvs9.9 mg

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

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Molybdenum

457%205μg

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

NA μgvs205 μg

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

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19.4%136mg

Phosphorus

312%2182mg

136 mgvs2182 mg

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

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43%1456mg

Potassium

98%3325mg

1456 mgvs3325 mg

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

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0.82%0.45μg

Selenium

34%18.6μg

0.45 μgvs18.6 μg

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

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0.3%4.54mg

Sodium

0.3%4.54mg

4.54 mgvs4.54 mg

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

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7.83%0.86mg

Zinc

129%14mg

0.86 mgvs14 mg

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

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8.55%316g

Water

0.54%20g

316 gvs20 g

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

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Lets compare vitamin content per 1 pound 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 1 lb.

Comparing minerals per 1 pound 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 1 pound:

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 1 lb.

Compare more foods per 1 lb:

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

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Comparing Nutrients in 1 pound Plums, dried (prunes), stewed, without added sugarVS Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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