Comparing Nutrients in 1 pound PrunesVS Plums, dried (prunes), stewed, without added sugar

Macros Ratio

Protein Fat Carbs

Prunes

94%

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

96%

1 lb ▼

Macro Nutrients

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

53%1538kcal

Energy

16.7%485kcal

1538 kcalvs485 kcal

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

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3.4%3.3g

Fat

0.75%0.73g

3.3 gvs0.73 g

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

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0.84%0.27g

Saturated Fat

0.14%0.045g

0.27 gvs0.045 g

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

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Omega 3

0%0g

NA gvs0 g

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

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4.24%0.72g

Omega 6

0.69%0.12g

0.72 gvs0.12 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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311%404g

Carbohydrate

98%127g

404 gvs127 g

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

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Sugars

156%113g

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

NA gvs113 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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Fiber

37%14g

NA gvs14 g

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

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30%16.8g

Protein

7.78%4.35g

16.8 gvs4.35 g

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

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Vitamins

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

44.4%399μg

Vitamin A

8.57%77μg

RAE, retinol activity equivalents

399 μgvs77 μg

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

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44.6%0.54mg

Vitamin B1

9.07%0.11mg

Thiamine

0.54 mgvs0.11 mg

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

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57.6%0.75mg

Vitamin B2

35%0.45mg

Riboflavin

0.75 mgvs0.45 mg

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

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85%13.6mg

Vitamin B3

20.5%3.28mg

Niacin, nicotinic acid, niacinamide

13.6 mgvs3.28 mg

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

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38%1.9mg

Vitamin B5

9.7%0.49mg

Pantothenic acid

1.9 mgvs0.49 mg

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

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260%3.38mg

Vitamin B6

76%0.99mg

Pyridoxine

3.38 mgvs0.99 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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2.27%9.07μg

Vitamin B9

0%0μg

Folates and Folic Acid

9.07 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

14.6%13mg

Ascorbic acid

0 mgvs13 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

5.75%0.86mg

Tocopherols and Tocotrienols

NA mgvs0.86 mg

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

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Vitamin K

99%118μg

Phytomenadione or phylloquinone

NA μgvs118 μg

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

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Minerals

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

32.7%327mg

Calcium

8.6%86mg

327 mgvs86 mg

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

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308%2.77mg

Copper

62%0.56mg

2.77 mgvs0.56 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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200%16mg

Iron

23.2%1.86mg

16 mgvs1.86 mg

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

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69%290mg

Magnesium

19.4%81.6mg

290 mgvs81.6 mg

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

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61.5%1.4mg

Manganese

26%0.59mg

1.4 mgvs0.59 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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72.6%508mg

Phosphorus

19.4%136mg

508 mgvs136 mg

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

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141%4799mg

Potassium

43%1456mg

4799 mgvs1456 mg

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

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Selenium

0.82%0.45μg

NA μgvs0.45 μg

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

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1.5%22.7mg

Sodium

0.3%4.54mg

22.7 mgvs4.54 mg

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

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31%3.4mg

Zinc

7.83%0.86mg

3.4 mgvs0.86 mg

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

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0.49%18g

Water

8.55%316g

18 gvs316 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 vs Plums, dried (prunes), stewed, without added sugar:

Raw Dehydrated Prunes have 5.2 times more Vitamin A, 4.9 times more Vitamin B1, 1.7 times more Vitamin B2, 4.1 times more Vitamin B3, 3.9 times more Vitamin B5 and 3.4 times more Vitamin B6 than Plums, dried (prunes), stewed, without added sugar.
While Plums, dried (prunes), stewed, without added sugar contain more Vitamin C than Raw Dehydrated Prunes.
Both Raw Dehydrated Prunes as well as Plums, dried (prunes), stewed, without added sugar have insufficient amounts of Vitamin B9, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Prunes vs Plums, dried (prunes), stewed, without added sugar:

Raw Dehydrated Prunes have 3.8 times more Calcium, 5 times more Copper, 8.6 times more Iron, 3.6 times more Magnesium, 2.4 times more Manganese, 3.7 times more Phosphorus, 3.3 times more Potassium and 3.9 times more Zinc than Plums, dried (prunes), stewed, without added sugar.
While Plums, dried (prunes), stewed, without added sugar contain 17.4 times more Water than Raw Dehydrated Prunes.

Comparison of macro-nutrients per 1 pound:

Raw Dehydrated Prunes have 3.2 times more Energy, 3.2 times more Carbohydrate and 3.9 times more Protein than Plums, dried (prunes), stewed, without added sugar.
Both Raw Dehydrated Prunes as well as Plums, dried (prunes), stewed, without added sugar have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

PrunesVS Stewed PrunesPlums, dried (prunes), stewed, without added sugarVS Stewed PrunesPrunesVS Plums, dried (prunes), stewed, with added sugarPlums, dried (prunes), stewed, without added sugarVS Plums, dried (prunes), stewed, with added sugar

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Comparing Nutrients in 1 pound PrunesVS Plums, dried (prunes), stewed, without added sugar

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 lb: