Comparing Nutrients in 500 calories Stewed PrunesVS Dried Plums

Weight per 500 calories

Stewed Prunes

443g

Dried Plums

208g

Raw Dried Plums have 2.1 times more energy per unit of mass than Stewed dehydrated Prunes, which is above average in comparison to other foods. Stewed Prunes having average energy density.

Which food has more nutrients per 500 calories - Stewed Prunes or Dried Plums?

Macros Ratio

Protein Fat Carbs

Stewed Prunes

94%

Dried Plums

96%

500 kcal ▼

Macro Nutrients

Stewed Prunesvs Dried Plums

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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1.1%1.06g

Fat

0.82%0.79g

1.06 gvs0.79 g

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

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0.28%0.088g

Saturated Fat

0.57%0.18g

0.088 gvs0.18 g

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

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Omega 3

2.2%0.035g

NA gvs0.035 g

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

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1.38%0.23g

Omega 6

0.54%0.092g

0.23 gvs0.092 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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101%131g

Carbohydrate

102%133g

131 gvs133 g

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

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Sugars

110%79.4g

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

NA gvs79.4 g

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

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Fructose

35.6%26g

≤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 gvs26 g

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

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Glucose

%53g

NA gvs53 g

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

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Sucrose

%0.31g

NA gvs0.31 g

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

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Fiber

39%14.8g

NA gvs14.8 g

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

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9.7%5.44g

Protein

8.1%4.54g

5.44 gvs4.54 g

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

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Vitamins

Stewed Prunesvs Dried Plums

12.8%115μg

Vitamin A

9.03%81.3μg

RAE, retinol activity equivalents

115 μgvs81.3 μg

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

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17%0.2mg

Vitamin B1

8.85%0.11mg

Thiamine

0.2 mgvs0.11 mg

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

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10.2%0.13mg

Vitamin B2

30%0.39mg

Riboflavin

0.13 mgvs0.39 mg

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

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27.2%4.36mg

Vitamin B3

24.5%3.92mg

Niacin, nicotinic acid, niacinamide

4.36 mgvs3.92 mg

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

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9.56%0.48mg

Vitamin B5

17.6%0.88mg

Pantothenic acid

0.48 mgvs0.88 mg

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

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65%0.85mg

Vitamin B6

33%0.43mg

Pyridoxine

0.85 mgvs0.43 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

2.1%8.33μg

Folates and Folic Acid

0 μgvs8.33 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

1.4%1.25mg

Ascorbic acid

0 mgvs1.25 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

5.97%0.9mg

Tocopherols and Tocotrienols

NA mgvs0.9 mg

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

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Vitamin K

103%124μg

Phytomenadione or phylloquinone

NA μgvs124 μg

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

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Minerals

Stewed Prunesvs Dried Plums

10.6%106mg

Calcium

8.96%89.6mg

106 mgvs89.6 mg

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

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100%0.9mg

Copper

65%0.59mg

0.9 mgvs0.59 mg

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

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Fluoride

0.21%8.33μg

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

NA μgvs8.33 μg

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

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64.7%5.18mg

Iron

24.2%1.94mg

5.18 mgvs1.94 mg

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

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22%93mg

Magnesium

20.3%85.4mg

93 mgvs85.4 mg

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

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20%0.46mg

Manganese

27%0.62mg

0.46 mgvs0.62 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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23.4%164mg

Phosphorus

20.5%144mg

164 mgvs144 mg

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

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46%1562mg

Potassium

45%1525mg

1562 mgvs1525 mg

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

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Selenium

1.14%0.63μg

NA μgvs0.63 μg

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

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0.59%8.85mg

Sodium

0.28%4.17mg

8.85 mgvs4.17 mg

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

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10%1.1mg

Zinc

8.33%0.92mg

1.1 mgvs0.92 mg

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

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8.13%301g

Water

1.74%64.4g

301 gvs64.4 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 Stewed Prunes vs Dried Plums:

Stewed dehydrated Prunes have 1.4 times more Vitamin A, 1.9 times more Vitamin B1 and 2 times more Vitamin B6 than Raw Dried Plums.
While Raw Dried Plums contain 2.9 times more Vitamin B2 and 1.8 times more Vitamin B5 than Stewed dehydrated Prunes.
Both Stewed dehydrated Prunes and Raw Dried Plums have similar amounts of Vitamin B3 per 500 kcal.
Both Stewed dehydrated Prunes as well as Raw Dried Plums have insufficient amounts of Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Stewed Prunes vs Dried Plums:

Stewed dehydrated Prunes have 1.5 times more Copper, 2.7 times more Iron, 1.2 times more Zinc and 4.7 times more Water than Raw Dried Plums.
While Raw Dried Plums contain 1.4 times more Manganese than Stewed dehydrated Prunes.
Both Stewed dehydrated Prunes and Raw Dried Plums have similar amounts of Calcium, Magnesium, Phosphorus and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Both Stewed dehydrated Prunes and Raw Dried Plums have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
Both Stewed dehydrated Prunes as well as Raw Dried Plums have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Stewed PrunesVS Plums, dried (prunes), stewed, without added sugarDried PlumsVS Plums, dried (prunes), stewed, without added sugar

Compare Foods

Comparing Nutrients in 500 calories Stewed PrunesVS Dried Plums

Weight per 500 calories

Which food has more nutrients per 500 calories - Stewed Prunes or Dried Plums?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: