Comparing Nutrients in 300 calories Canned Prune JuiceVS Plums, dried (prunes), stewed, with added sugar

Weight per 300 calories

Canned Prune Juice

423g

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

242g

Plums, dried (prunes), stewed, with added sugar have 1.7 times more energy per unit of mass than Canned Prune Juice, which is average in comparison to other foods. Canned Prune Juice having average energy density.

Which food has more nutrients per 300 calories - Canned Prune Juice or Plums, dried (prunes), stewed, with added sugar?

Macros Ratio

Protein Fat Carbs

Canned Prune Juice

97%

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

96%

300 kcal ▼

Macro Nutrients

Canned Prune Juicevs Plums, dried (prunes), stewed, with added sugar

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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0.13%0.13g

Fat

0.55%0.53g

0.13 gvs0.53 g

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

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0.04%0.013g

Saturated Fat

0.13%0.041g

0.013 gvs0.041 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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0.17%0.03g

Omega 6

0.67%0.11g

0.03 gvs0.11 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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56.7%73.7g

Carbohydrate

61%79.5g

73.7 gvs79.5 g

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

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96%69.5g

Sugars

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

69.5 gvsNA 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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11%4.23g

Fiber

24%9.2g

4.23 gvs9.2 g

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

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4.6%2.58g

Protein

4.7%2.64g

2.58 gvs2.64 g

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

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Vitamins

Canned Prune Juicevs Plums, dried (prunes), stewed, with added sugar

0%0μg

Vitamin A

3.76%34μg

RAE, retinol activity equivalents

0 μgvs34 μg

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

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5.63%0.068mg

Vitamin B1

4.44%0.053mg

Thiamine

0.068 mgvs0.053 mg

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

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22.8%0.3mg

Vitamin B2

17.3%0.23mg

Riboflavin

0.3 mgvs0.23 mg

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

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20.7%3.3mg

Vitamin B3

10.2%1.63mg

Niacin, nicotinic acid, niacinamide

3.3 mgvs1.63 mg

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

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9.04%0.45mg

Vitamin B5

4.84%0.24mg

Pantothenic acid

0.45 mgvs0.24 mg

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

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71%0.92mg

Vitamin B6

37.8%0.49mg

Pyridoxine

0.92 mgvs0.49 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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19.2%17.3mg

Vitamin C

7.26%6.53mg

Ascorbic acid

17.3 mgvs6.53 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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3.4%0.51mg

Vitamin E

Tocopherols and Tocotrienols

0.51 mgvsNA mg

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

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12%14.4μg

Vitamin K

Phytomenadione or phylloquinone

14.4 μgvsNA μg

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

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Minerals

Canned Prune Juicevs Plums, dried (prunes), stewed, with added sugar

5.07%50.7mg

Calcium

5.1%51mg

50.7 mgvs51 mg

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

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32%0.29mg

Copper

48.4%0.44mg

0.29 mgvs0.44 mg

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

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6.36%254μg

Fluoride

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

254 μgvsNA μg

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

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62.3%5mg

Iron

31.5%2.5mg

5 mgvs2.5 mg

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

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14%59mg

Magnesium

11%46mg

59 mgvs46 mg

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

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27.7%0.64mg

Manganese

9.68%0.22mg

0.64 mgvs0.22 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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15%106mg

Phosphorus

11.4%80mg

106 mgvs80 mg

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

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34.3%1166mg

Potassium

22.2%755mg

1166 mgvs755 mg

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

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4.6%2.54μg

Selenium

4.4%2.4μg

2.54 μgvs2.4 μg

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

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1.13%17mg

Sodium

0.32%4.84mg

17 mgvs4.84 mg

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

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8.07%0.89mg

Zinc

4.84%0.53mg

0.89 mgvs0.53 mg

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

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9.28%343g

Water

4.26%157g

343 gvs157 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 Canned Prune Juice vs Plums, dried (prunes), stewed, with added sugar:

Canned Prune Juice has 1.3 times more Vitamin B1, 1.3 times more Vitamin B2, 2 times more Vitamin B3, 1.9 times more Vitamin B5, 1.9 times more Vitamin B6 and 2.7 times more Vitamin C than Plums, dried (prunes), stewed, with added sugar.
While Plums, dried (prunes), stewed, with added sugar contain more Vitamin A than Canned Prune Juice.
Both Canned Prune Juice as well as Plums, dried (prunes), stewed, with added sugar have insufficient amounts of Vitamin B9, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Prune Juice vs Plums, dried (prunes), stewed, with added sugar:

Canned Prune Juice has 2 times more Iron, 1.3 times more Magnesium, 2.9 times more Manganese, 1.3 times more Phosphorus, 1.5 times more Potassium, 1.7 times more Zinc and 2.2 times more Water than Plums, dried (prunes), stewed, with added sugar.
While Plums, dried (prunes), stewed, with added sugar contain 1.5 times more Copper than Canned Prune Juice.
Both Canned Prune Juice and Plums, dried (prunes), stewed, with added sugar have similar amounts of Calcium and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Plums, dried (prunes), stewed, with added sugar contain 2.2 times more Fiber than Canned Prune Juice.
Both Canned Prune Juice and Plums, dried (prunes), stewed, with added sugar have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
Both Canned Prune Juice as well as Plums, dried (prunes), stewed, with added sugar have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Canned Prune JuiceVS PummeloPlums, dried (prunes), stewed, with added sugarVS Pummelo

Compare Foods

Comparing Nutrients in 300 calories Canned Prune JuiceVS Plums, dried (prunes), stewed, with added sugar

Weight per 300 calories

Which food has more nutrients per 300 calories - Canned Prune Juice or Plums, dried (prunes), stewed, with added sugar?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: