Comparing Nutrients in 5 ounces Prunes, canned, heavy syrup pack, solids and liquidsVS Prunes

Macros Ratio

Protein Fat Carbs

Prunes, canned, heavy syrup pack, solids and liquids

95%

Prunes

94%

5 oz ▼

Macro Nutrients

Prunes, canned, heavy syrup pack, solids and liquidsvs Prunes

5.13%149kcal

Energy

16.6%481kcal

149 kcalvs481 kcal

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

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0.29%0.28g

Fat

1.07%1.03g

0.28 gvs1.03 g

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

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0.071%0.023g

Saturated Fat

0.26%0.084g

0.023 gvs0.084 g

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

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Omega 3

NA gvsNA g

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

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0.36%0.061g

Omega 6

1.33%0.23g

0.061 gvs0.23 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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30.3%39.4g

Carbohydrate

97%126g

39.4 gvs126 g

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

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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 .

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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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14%5.4g

Fiber

5.4 gvsNA g

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

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2.2%1.23g

Protein

9.37%5.24g

1.23 gvs5.24 g

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

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Vitamins

Prunes, canned, heavy syrup pack, solids and liquidsvs Prunes

6.3%56.7μg

Vitamin A

14%125μg

RAE, retinol activity equivalents

56.7 μgvs125 μg

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

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4%0.048mg

Vitamin B1

14%0.17mg

Thiamine

0.048 mgvs0.17 mg

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

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13.3%0.17mg

Vitamin B2

18%0.23mg

Riboflavin

0.17 mgvs0.23 mg

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

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7.67%1.23mg

Vitamin B3

26.5%4.25mg

Niacin, nicotinic acid, niacinamide

1.23 mgvs4.25 mg

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

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2.83%0.14mg

Vitamin B5

12%0.59mg

Pantothenic acid

0.14 mgvs0.59 mg

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

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22%0.29mg

Vitamin B6

81.2%1.06mg

Pyridoxine

0.29 mgvs1.06 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

0.71%2.83μg

Folates and Folic Acid

0 μgvs2.83 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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4.4%3.97mg

Vitamin C

0%0mg

Ascorbic acid

3.97 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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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

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

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

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

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Minerals

Prunes, canned, heavy syrup pack, solids and liquidsvs Prunes

2.4%24mg

Calcium

10.2%102mg

24 mgvs102 mg

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

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18.6%0.17mg

Copper

96%0.87mg

0.17 mgvs0.87 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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7.26%0.58mg

Iron

62.4%5mg

0.58 mgvs5 mg

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

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5.06%21.3mg

Magnesium

21.6%91mg

21.3 mgvs91 mg

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

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6.04%0.14mg

Manganese

19.2%0.44mg

0.14 mgvs0.44 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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5.26%37mg

Phosphorus

22.7%159mg

37 mgvs159 mg

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

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9.42%320mg

Potassium

44%1500mg

320 mgvs1500 mg

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

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Selenium

NA μgvsNA μg

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

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0.28%4.25mg

Sodium

0.47%7.1mg

4.25 mgvs7.1 mg

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

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2.45%0.27mg

Zinc

9.66%1.06mg

0.27 mgvs1.06 mg

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

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2.7%100g

Water

0.15%5.67g

100 gvs5.67 g

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

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Lets compare vitamin content per 5 ounces of Prunes, canned, heavy syrup pack, solids and liquids vs Prunes:

Prunes, canned, heavy syrup pack, solids and liquids have more Vitamin C than Raw Dehydrated Prunes.
While Raw Dehydrated Prunes contain 2.2 times more Vitamin A, 3.5 times more Vitamin B1, 1.4 times more Vitamin B2, 3.5 times more Vitamin B3, 4.2 times more Vitamin B5 and 3.7 times more Vitamin B6 than Prunes, canned, heavy syrup pack, solids and liquids.
Both Prunes, canned, heavy syrup pack, solids and liquids as well as Raw Dehydrated Prunes have insufficient amounts of Vitamin B9, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Prunes, canned, heavy syrup pack, solids and liquids vs Prunes:

Prunes, canned, heavy syrup pack, solids and liquids have 17.7 times more Water than Raw Dehydrated Prunes.
While Raw Dehydrated Prunes contain 4.2 times more Calcium, 5.2 times more Copper, 8.6 times more Iron, 4.3 times more Magnesium, 3.2 times more Manganese, 4.3 times more Phosphorus, 4.7 times more Potassium and 3.9 times more Zinc than Prunes, canned, heavy syrup pack, solids and liquids.

Comparison of macro-nutrients per 5 ounces:

Raw Dehydrated Prunes contain 3.2 times more Energy, 3.2 times more Carbohydrate and 4.3 times more Protein than Prunes, canned, heavy syrup pack, solids and liquids.
Both Prunes, canned, heavy syrup pack, solids and liquids as well as Raw Dehydrated Prunes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Prunes, canned, heavy syrup pack, solids and liquidsVS Stewed PrunesPrunesVS Stewed Prunes

Compare Foods

Comparing Nutrients in 5 ounces Prunes, canned, heavy syrup pack, solids and liquidsVS Prunes

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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