Comparing Nutrients in 500 calories PrunesVS Stewed Prunes

Weight per 500 calories

Prunes

148g

Stewed Prunes

443g

Prunes have 3 times more energy per 100g than Stewed Prunes. It has high energy density when compared to other foods. Stewed dehydrated Prunes having average energy density.

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

Macros Ratio

Protein Fat Carbs

Prunes

94%

Stewed Prunes

94%

500 kcal ▼

Macro Nutrients

Prunesvs Stewed Prunes

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Fruits rich in Energy

1.1%1.08g

Fat

1.1%1.06g

1.08 gvs1.06 g

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

Find Fruits rich in Fat

0.27%0.087g

Saturated Fat

0.28%0.088g

0.087 gvs0.088 g

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

Find Fruits rich in Saturated Fat

Omega 3

NA gvsNA g

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

Find Fruits rich in Omega 3

1.38%0.23g

Omega 6

1.38%0.23g

0.23 gvs0.23 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Fruits rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Fruits rich in Cholesterol

101%131g

Carbohydrate

101%131g

131 gvs131 g

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

Find Fruits rich in Carbohydrate

Sugars

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

NA gvsNA g

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

Find Fruits rich in Sugars

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 .

Find Fruits rich in Fructose

Glucose

NA gvsNA g

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

Find Fruits rich in Glucose

Sucrose

NA gvsNA g

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

Find Fruits rich in Sucrose

Fiber

NA gvsNA g

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

Find Fruits rich in Fiber

9.75%5.46g

Protein

9.7%5.44g

5.46 gvs5.44 g

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

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Prunesvs Stewed Prunes

14.4%130μg

Vitamin A

12.8%115μg

RAE, retinol activity equivalents

130 μgvs115 μg

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

Find Fruits rich in Vitamin A Buy Preformed Vegan Vitamin A

14.5%0.17mg

Vitamin B1

17%0.2mg

Thiamine

0.17 mgvs0.2 mg

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

Find Fruits rich in Vitamin B1 Buy Vegan Vitamin B1

18.7%0.24mg

Vitamin B2

10.2%0.13mg

Riboflavin

0.24 mgvs0.13 mg

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

Find Fruits rich in Vitamin B2 Buy Vegan Vitamin B2

27.6%4.4mg

Vitamin B3

27.2%4.36mg

Niacin, nicotinic acid, niacinamide

4.4 mgvs4.36 mg

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

Find Fruits rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

12.3%0.62mg

Vitamin B5

9.56%0.48mg

Pantothenic acid

0.62 mgvs0.48 mg

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

Find Fruits rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

84.5%1.1mg

Vitamin B6

65%0.85mg

Pyridoxine

1.1 mgvs0.85 mg

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

Find Fruits rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B7

0.74%2.95μg

Vitamin B9

0%0μg

Folates and Folic Acid

2.95 μgvs0 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Fruits rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Fruits rich in Vitamin D Buy Vegan Vitamin D

Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

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

Find Fruits rich in Vitamin E

Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

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

Find Fruits rich in Vitamin K

Minerals

Prunesvs Stewed Prunes

10.6%106mg

Calcium

10.6%106mg

106 mgvs106 mg

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

Find Fruits rich in Calcium

100%0.9mg

Copper

100%0.9mg

0.9 mgvs0.9 mg

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

Find Fruits rich in Copper

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 .

Find Fruits rich in Fluoride

65%5.2mg

Iron

64.7%5.18mg

5.2 mgvs5.18 mg

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

Find Fruits rich in Iron

22.5%94mg

Magnesium

22%93mg

94 mgvs93 mg

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

Find Fruits rich in Magnesium

20%0.46mg

Manganese

20%0.46mg

0.46 mgvs0.46 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Fruits rich in Manganese

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 .

Find Fruits rich in Molybdenum

23.6%165mg

Phosphorus

23.4%164mg

165 mgvs164 mg

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

Find Fruits rich in Phosphorus

46%1560mg

Potassium

46%1562mg

1560 mgvs1562 mg

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

Find Fruits rich in Potassium

Selenium

NA μgvsNA μg

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

Find Fruits rich in Selenium

0.49%7.37mg

Sodium

0.59%8.85mg

7.37 mgvs8.85 mg

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

Find Fruits rich in Sodium

10%1.1mg

Zinc

10%1.1mg

1.1 mgvs1.1 mg

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

Find Fruits rich in Zinc

0.16%5.9g

Water

8.13%301g

5.9 gvs301 g

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

Find Fruits rich in Water

Lets compare vitamin content per 500 calories of Prunes vs Stewed Prunes:

Raw Dehydrated Prunes have 1.8 times more Vitamin B2, 1.3 times more Vitamin B5 and 1.3 times more Vitamin B6 than Stewed dehydrated Prunes.
Both Raw Dehydrated Prunes and Stewed dehydrated Prunes have similar amounts of Vitamin A, Vitamin B1 and Vitamin B3 per 500 kcal.
Both Raw Dehydrated Prunes as well as Stewed dehydrated Prunes have insufficient amounts of Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Prunes vs Stewed Prunes:

Stewed dehydrated Prunes contain 51 times more Water than Raw Dehydrated Prunes.
Both Raw Dehydrated Prunes and Stewed dehydrated Prunes have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

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

Compare more foods per 500 kcal:

PrunesVS Dried PlumsStewed PrunesVS Dried Plums

Compare Foods

Comparing Nutrients in 500 calories PrunesVS Stewed Prunes

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: