Comparing Nutrients in 1 pound Prunes, canned, heavy syrup pack, solids and liquidsVS Almonds

Macros Ratio

Protein Fat Carbs

Prunes, canned, heavy syrup pack, solids and liquids

95%

Almonds

14%

72%

14%

1 lb ▼

Macro Nutrients

Prunes, canned, heavy syrup pack, solids and liquidsvs Almonds

16.4%476kcal

Energy

91%2626kcal

476 kcalvs2626 kcal

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

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0.94%0.91g

Fat

233%226g

0.91 gvs226 g

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

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0.23%0.073g

Saturated Fat

54%17.2g

0.073 gvs17.2 g

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

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Omega 3

0.85%0.014g

NA gvs0.014 g

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

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1.15%0.2g

Omega 6

329%56g

0.2 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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97%126g

Carbohydrate

75%98g

126 gvs98 g

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

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Sugars

27.2%19.7g

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

NA 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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45.4%17.2g

Fiber

149%56.7g

17.2 gvs56.7 g

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

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7.05%3.95g

Protein

171%96g

3.95 gvs96 g

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

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Vitamins

Prunes, canned, heavy syrup pack, solids and liquidsvs Almonds

20%181μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

181 μgvs0 μg

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

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13%0.15mg

Vitamin B1

77.5%0.93mg

Thiamine

0.15 mgvs0.93 mg

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

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42.6%0.55mg

Vitamin B2

397%5.16mg

Riboflavin

0.55 mgvs5.16 mg

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

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24.6%3.93mg

Vitamin B3

103%16.4mg

Niacin, nicotinic acid, niacinamide

3.93 mgvs16.4 mg

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

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9.07%0.45mg

Vitamin B5

42.7%2.14mg

Pantothenic acid

0.45 mgvs2.14 mg

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

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71%0.92mg

Vitamin B6

48%0.62mg

Pyridoxine

0.92 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%12.7mg

Vitamin C

0%0mg

Ascorbic acid

12.7 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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Vitamin E

775%116mg

Tocopherols and Tocotrienols

NA mgvs116 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Prunes, canned, heavy syrup pack, solids and liquidsvs Almonds

7.7%77mg

Calcium

122%1220mg

77 mgvs1220 mg

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

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59.5%0.54mg

Copper

520%4.68mg

0.54 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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16%68mg

Magnesium

292%1225mg

68 mgvs1225 mg

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

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19.3%0.44mg

Manganese

430%9.9mg

0.44 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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17%118mg

Phosphorus

312%2182mg

118 mgvs2182 mg

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

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30%1025mg

Potassium

98%3325mg

1025 mgvs3325 mg

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

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Selenium

34%18.6μg

NA μgvs18.6 μg

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

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0.91%13.6mg

Sodium

0.3%4.54mg

13.6 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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8.66%321g

Water

0.54%20g

321 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 Prunes, canned, heavy syrup pack, solids and liquids vs Almonds:

Prunes, canned, heavy syrup pack, solids and liquids have more Vitamin A, 1.5 times more Vitamin B6 and more Vitamin C than Almonds.
While Almonds contain 6 times more Vitamin B1, 9.3 times more Vitamin B2, 4.2 times more Vitamin B3, 4.7 times more Vitamin B5 and more Vitamin B9 than Prunes, canned, heavy syrup pack, solids and liquids.
Both Prunes, canned, heavy syrup pack, solids and liquids as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Prunes, canned, heavy syrup pack, solids and liquids vs Almonds:

Prunes, canned, heavy syrup pack, solids and liquids have 16 times more Water than Almonds.
While Almonds contain 15.8 times more Calcium, 8.7 times more Copper, 9 times more Iron, 18 times more Magnesium, 22.2 times more Manganese, 18.5 times more Phosphorus, 3.2 times more Potassium and 16.4 times more Zinc than Prunes, canned, heavy syrup pack, solids and liquids.

Comparison of macro-nutrients per 1 pound:

Prunes, canned, heavy syrup pack, solids and liquids have 1.3 times more Carbohydrate than Almonds.
While Almonds contain 5.5 times more Energy, 249.7 times more Fat, 237.6 times more Saturated Fat, 286.6 times more Omega 6, 3.3 times more Fiber and 24.3 times more Protein than Prunes, canned, heavy syrup pack, solids and liquids.
Both Prunes, canned, heavy syrup pack, solids and liquids as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

Prunes, canned, heavy syrup pack, solids and liquidsVS PrunesAlmondsVS PrunesPrunes, canned, heavy syrup pack, solids and liquidsVS Blanched AlmondsAlmondsVS Blanched Almonds

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Comparing Nutrients in 1 pound Prunes, canned, heavy syrup pack, solids and liquidsVS Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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