Comparing Nutrients in 500 calories Canned Prune JuiceVS Golden Raisins

Weight per 500 calories

Canned Prune Juice

704g

Golden Raisins

166g

Golden Seedless Raisins have 4.2 times more energy per unit of mass than Canned Prune Juice, which is high in comparison to other foods. Canned Prune Juice having average energy density.

Which food has more nutrients per 500 calories - Canned Prune Juice or Golden Raisins?

Macros Ratio

Protein Fat Carbs

Canned Prune Juice

97%

Golden Raisins

95%

500 kcal ▼

Macro Nutrients

Canned Prune Juicevs Golden Raisins

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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0.22%0.21g

Fat

0.34%0.33g

0.21 gvs0.33 g

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

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0.066%0.021g

Saturated Fat

0.34%0.11g

0.021 gvs0.11 g

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

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0%0g

Omega 3

1.97%0.032g

0 gvs0.032 g

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

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0.29%0.049g

Omega 6

0.37%0.063g

0.049 gvs0.063 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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95%123g

Carbohydrate

102%133g

123 gvs133 g

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

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160%116g

Sugars

151%109g

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

116 gvs109 g

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

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Fructose

79.5%57.6g

≤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 gvs57.6 g

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

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Glucose

%51.5g

NA gvs51.5 g

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

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Sucrose

%0g

NA gvs0 g

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

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18.5%7.04g

Fiber

14.4%5.5g

7.04 gvs5.5 g

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

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7.67%4.3g

Protein

9.73%5.45g

4.3 gvs5.45 g

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

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Vitamins

Canned Prune Juicevs Golden Raisins

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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9.4%0.11mg

Vitamin B1

1.1%0.013mg

Thiamine

0.11 mgvs0.013 mg

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

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38%0.49mg

Vitamin B2

24.4%0.32mg

Riboflavin

0.49 mgvs0.32 mg

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

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34.6%5.53mg

Vitamin B3

12%1.9mg

Niacin, nicotinic acid, niacinamide

5.53 mgvs1.9 mg

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

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15%0.75mg

Vitamin B5

Pantothenic acid

0.75 mgvsNA mg

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

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118%1.54mg

Vitamin B6

41.3%0.54mg

Pyridoxine

1.54 mgvs0.54 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

1.25%5μg

Folates and Folic Acid

0 μgvs5 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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32%29mg

Vitamin C

5.9%5.3mg

Ascorbic acid

29 mgvs5.3 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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5.63%0.85mg

Vitamin E

1.33%0.2mg

Tocopherols and Tocotrienols

0.85 mgvs0.2 mg

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

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20%24μg

Vitamin K

4.84%5.8μg

Phytomenadione or phylloquinone

24 μgvs5.8 μg

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

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Minerals

Canned Prune Juicevs Golden Raisins

8.45%84.5mg

Calcium

10.6%106mg

84.5 mgvs106 mg

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

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53.2%0.48mg

Copper

42%0.38mg

0.48 mgvs0.38 mg

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

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10.6%424μg

Fluoride

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

424 μgvsNA μg

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

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104%8.3mg

Iron

20.3%1.63mg

8.3 mgvs1.63 mg

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

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23.5%99mg

Magnesium

14%58mg

99 mgvs58 mg

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

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46.2%1.06mg

Manganese

16.3%0.38mg

1.06 mgvs0.38 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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25%176mg

Phosphorus

24%168mg

176 mgvs168 mg

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

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57%1944mg

Potassium

36.4%1239mg

1944 mgvs1239 mg

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

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7.7%4.23μg

Selenium

2.1%1.16μg

4.23 μgvs1.16 μg

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

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1.88%28mg

Sodium

2.66%40mg

28 mgvs40 mg

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

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13.4%1.48mg

Zinc

5.6%0.61mg

1.48 mgvs0.61 mg

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

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15.5%572g

Water

0.67%24.8g

572 gvs24.8 g

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

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Lets compare vitamin content per 500 calories of Canned Prune Juice vs Golden Raisins:

Canned Prune Juice has 8.5 times more Vitamin B1, 1.6 times more Vitamin B2, 2.9 times more Vitamin B3, 2.9 times more Vitamin B6, 5.4 times more Vitamin C, 4.2 times more Vitamin E and 4.1 times more Vitamin K than Golden Seedless Raisins.
Both Canned Prune Juice as well as Golden Seedless Raisins have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Prune Juice vs Golden Raisins:

Canned Prune Juice has 1.3 times more Copper, 5.1 times more Iron, 1.7 times more Magnesium, 2.8 times more Manganese, 1.6 times more Potassium, 3.6 times more Selenium, 2.4 times more Zinc and 23.1 times more Water than Golden Seedless Raisins.
While Golden Seedless Raisins contain 1.3 times more Calcium than Canned Prune Juice.
Both Canned Prune Juice and Golden Seedless Raisins have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Canned Prune Juice has 1.3 times more Fiber than Golden Seedless Raisins.
While Golden Seedless Raisins contain 1.3 times more Protein than Canned Prune Juice.
Both Canned Prune Juice and Golden Seedless Raisins have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
Both Canned Prune Juice as well as Golden Seedless Raisins have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Canned Prune JuiceVS PummeloGolden RaisinsVS PummeloCanned Prune JuiceVS Dark RaisinsGolden RaisinsVS Dark Raisins

Compare Foods

Comparing Nutrients in 500 calories Canned Prune JuiceVS Golden Raisins

Weight per 500 calories

Which food has more nutrients per 500 calories - Canned Prune Juice or Golden Raisins?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: