Comparing Nutrients in 300 calories Plums, dried (prunes), stewed, without added sugarVS Blanched Almonds

Weight per 300 calories

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

280g

Blanched Almonds

50.8g

Blanched Almonds have 5.5 times more energy per unit of mass than Plums, dried (prunes), stewed, without added sugar, which is very high in comparison to other foods. Plums, dried (prunes), stewed, without added sugar having average energy density.

Which food has more nutrients per 300 calories - Plums, dried (prunes), stewed, without added sugar or Blanched Almonds?

Macros Ratio

Protein Fat Carbs

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

96%

Blanched Almonds

14%

75%

11%

300 kcal ▼

Macro Nutrients

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

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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0.46%0.45g

Fat

27.5%26.7g

0.45 gvs26.7 g

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

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0.088%0.028g

Saturated Fat

6.3%2g

0.028 gvs2 g

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

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0%0g

Omega 3

0.13%0.002g

0 gvs0.002 g

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

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0.43%0.073g

Omega 6

37%6.3g

0.073 gvs6.3 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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60.6%78.7g

Carbohydrate

7.3%9.5g

78.7 gvs9.5 g

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

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97%70g

Sugars

3.25%2.35g

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

70 gvs2.35 g

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

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Fructose

0%0g

≤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 g

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

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Glucose

%0.015g

NA gvs0.015 g

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

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Sucrose

%2.27g

NA gvs2.27 g

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

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23%8.7g

Fiber

13.2%5.03g

8.7 gvs5.03 g

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

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4.8%2.7g

Protein

19.4%11g

2.7 gvs11 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 Blanched Almonds

5.3%47.7μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

47.7 μgvs0 μg

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

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5.6%0.067mg

Vitamin B1

8.1%0.097mg

Thiamine

0.067 mgvs0.097 mg

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

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21.6%0.28mg

Vitamin B2

28%0.36mg

Riboflavin

0.28 mgvs0.36 mg

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

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12.7%2.03mg

Vitamin B3

11%1.78mg

Niacin, nicotinic acid, niacinamide

2.03 mgvs1.78 mg

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

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6%0.3mg

Vitamin B5

3.2%0.16mg

Pantothenic acid

0.3 mgvs0.16 mg

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

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47%0.61mg

Vitamin B6

4.5%0.058mg

Pyridoxine

0.61 mgvs0.058 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

6.23%25μg

Folates and Folic Acid

0 μgvs25 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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9.03%8.13mg

Vitamin C

0%0mg

Ascorbic acid

8.13 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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3.55%0.53mg

Vitamin E

80.5%12mg

Tocopherols and Tocotrienols

0.53 mgvs12 mg

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

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61%73μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

73 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 Blanched Almonds

5.33%53.3mg

Calcium

12%120mg

53.3 mgvs120 mg

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

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38.3%0.34mg

Copper

58%0.52mg

0.34 mgvs0.52 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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14.4%1.15mg

Iron

21%1.67mg

1.15 mgvs1.67 mg

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

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12%50.5mg

Magnesium

32.4%136mg

50.5 mgvs136 mg

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

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16%0.37mg

Manganese

40.6%0.93mg

0.37 mgvs0.93 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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12%84mg

Phosphorus

35%245mg

84 mgvs245 mg

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

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26.5%900mg

Potassium

9.86%335mg

900 mgvs335 mg

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

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0.51%0.28μg

Selenium

2.96%1.63μg

0.28 μgvs1.63 μg

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

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0.19%2.8mg

Sodium

0.64%9.66mg

2.8 mgvs9.66 mg

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

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4.84%0.53mg

Zinc

13.7%1.5mg

0.53 mgvs1.5 mg

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

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5.3%196g

Water

0.062%2.3g

196 gvs2.3 g

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

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Lets compare vitamin content per 300 calories of Plums, dried (prunes), stewed, without added sugar vs Blanched Almonds:

Plums, dried (prunes), stewed, without added sugar have more Vitamin A, 1.9 times more Vitamin B5, 10.5 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
While Blanched Almonds contain 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, more Vitamin B9 and 22.7 times more Vitamin E than Plums, dried (prunes), stewed, without added sugar.
Both Plums, dried (prunes), stewed, without added sugar and Blanched Almonds have similar amounts of Vitamin B3 per 300 kcal.
Both Plums, dried (prunes), stewed, without added sugar as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Plums, dried (prunes), stewed, without added sugar vs Blanched Almonds:

Plums, dried (prunes), stewed, without added sugar have 2.7 times more Potassium and 85.3 times more Water than Blanched Almonds.
While Blanched Almonds contain 2.3 times more Calcium, 1.5 times more Copper, 1.5 times more Iron, 2.7 times more Magnesium, 2.5 times more Manganese, 2.9 times more Phosphorus and 2.8 times more Zinc than Plums, dried (prunes), stewed, without added sugar.
Both Plums, dried (prunes), stewed, without added sugar as well as Blanched Almonds have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Plums, dried (prunes), stewed, without added sugar have 8.3 times more Carbohydrate, 29.7 times more Sugars and 1.7 times more Fiber than Blanched Almonds.
While Blanched Almonds contain 59.5 times more Fat, 71.7 times more Saturated Fat, 86.2 times more Omega 6 and 4 times more Protein than Plums, dried (prunes), stewed, without added sugar.
Both Plums, dried (prunes), stewed, without added sugar and Blanched Almonds have similar amounts of Energy per 300 kcal.
Both Plums, dried (prunes), stewed, without added sugar as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Plums, dried (prunes), stewed, without added sugarVS Plums, dried (prunes), stewed, with added sugarBlanched AlmondsVS Plums, dried (prunes), stewed, with added sugarPlums, dried (prunes), stewed, without added sugarVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

Compare Foods

Comparing Nutrients in 300 calories Plums, dried (prunes), stewed, without added sugarVS Blanched Almonds

Weight per 300 calories

Which food has more nutrients per 300 calories - Plums, dried (prunes), stewed, without added sugar or Blanched Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: