Comparing Nutrients in 5 ounces PrunesVS Almonds

Macros Ratio

Protein Fat Carbs

Prunes

94%

Almonds

14%

72%

14%

5 oz ▼

Macro Nutrients

Prunesvs Almonds

16.6%481kcal

Energy

28.3%821kcal

481 kcalvs821 kcal

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

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1.07%1.03g

Fat

73%70.8g

1.03 gvs70.8 g

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

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0.26%0.084g

Saturated Fat

17%5.4g

0.084 gvs5.4 g

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

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Omega 3

0.27%0.004g

NA gvs0.004 g

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

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1.33%0.23g

Omega 6

103%17.5g

0.23 gvs17.5 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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97%126g

Carbohydrate

23.5%30.5g

126 gvs30.5 g

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

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Sugars

8.5%6.17g

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

NA gvs6.17 g

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

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Fructose

0.22%0.16g

≤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 gvs0.16 g

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

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Glucose

%0.24g

NA gvs0.24 g

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

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Sucrose

%5.6g

NA gvs5.6 g

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

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Fiber

46.6%17.7g

NA gvs17.7 g

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

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9.37%5.24g

Protein

53.5%30g

5.24 gvs30 g

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

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Vitamins

Prunesvs Almonds

14%125μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

125 μgvs0 μg

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

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14%0.17mg

Vitamin B1

24.2%0.29mg

Thiamine

0.17 mgvs0.29 mg

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

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18%0.23mg

Vitamin B2

124%1.6mg

Riboflavin

0.23 mgvs1.6 mg

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

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26.5%4.25mg

Vitamin B3

32%5.13mg

Niacin, nicotinic acid, niacinamide

4.25 mgvs5.13 mg

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

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12%0.59mg

Vitamin B5

13.4%0.67mg

Pantothenic acid

0.59 mgvs0.67 mg

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

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81.2%1.06mg

Vitamin B6

15%0.19mg

Pyridoxine

1.06 mgvs0.19 mg

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

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Vitamin B7

269%80.8μg

Biotin

NA μgvs80.8 μg

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

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0.71%2.83μg

Vitamin B9

15.6%62.4μg

Folates and Folic Acid

2.83 μgvs62.4 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

0%0mg

Ascorbic acid

0 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

242%36.3mg

Tocopherols and Tocotrienols

NA mgvs36.3 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Prunesvs Almonds

10.2%102mg

Calcium

38%381mg

102 mgvs381 mg

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

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96%0.87mg

Copper

162%1.46mg

0.87 mgvs1.46 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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62.4%5mg

Iron

65.7%5.26mg

5 mgvs5.26 mg

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

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21.6%91mg

Magnesium

91%383mg

91 mgvs383 mg

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

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19.2%0.44mg

Manganese

134%3.1mg

0.44 mgvs3.1 mg

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

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Molybdenum

143%64.2μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs64.2 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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22.7%159mg

Phosphorus

97%682mg

159 mgvs682 mg

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

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44%1500mg

Potassium

30.6%1039mg

1500 mgvs1039 mg

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

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Selenium

10.6%5.8μg

NA μgvs5.8 μg

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

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0.47%7.1mg

Sodium

0.094%1.4mg

7.1 mgvs1.4 mg

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

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9.66%1.06mg

Zinc

40.2%4.42mg

1.06 mgvs4.42 mg

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

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0.15%5.67g

Water

0.17%6.25g

5.67 gvs6.25 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 vs Almonds:

Raw Dehydrated Prunes have more Vitamin A and 5.4 times more Vitamin B6 than Almonds.
While Almonds contain 1.7 times more Vitamin B1, 6.9 times more Vitamin B2 and 22 times more Vitamin B9 than Raw Dehydrated Prunes.
Both Raw Dehydrated Prunes and Almonds have similar amounts of Vitamin B3 and Vitamin B5 per 5 oz.
Both Raw Dehydrated Prunes as well as Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Prunes vs Almonds:

Raw Dehydrated Prunes have 1.4 times more Potassium than Almonds.
While Almonds contain 3.7 times more Calcium, 1.7 times more Copper, 4.2 times more Magnesium, 7 times more Manganese, 4.3 times more Phosphorus and 4.2 times more Zinc than Raw Dehydrated Prunes.
Both Raw Dehydrated Prunes and Almonds have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Dehydrated Prunes have 4.1 times more Carbohydrate than Almonds.
While Almonds contain 1.7 times more Energy, 68.4 times more Fat, 64.4 times more Saturated Fat, 77.5 times more Omega 6 and 5.7 times more Protein than Raw Dehydrated Prunes.
Both Raw Dehydrated Prunes as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

PrunesVS Stewed PrunesAlmondsVS Stewed PrunesPrunesVS Blanched AlmondsAlmondsVS Blanched Almonds

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Comparing Nutrients in 5 ounces PrunesVS Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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