Comparing Nutrients in 5 ounces PrunesVS Stewed Prunes

Macros Ratio

Protein Fat Carbs

Prunes

94%

Stewed Prunes

94%

5 oz ▼

Macro Nutrients

Prunesvs Stewed Prunes

16.6%481kcal

Energy

5.52%160kcal

481 kcalvs160 kcal

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

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1.07%1.03g

Fat

0.35%0.34g

1.03 gvs0.34 g

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

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0.26%0.084g

Saturated Fat

0.089%0.028g

0.084 gvs0.028 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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1.33%0.23g

Omega 6

0.44%0.075g

0.23 gvs0.075 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

32.4%42g

126 gvs42 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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Fiber

NA gvsNA g

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

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9.37%5.24g

Protein

3.1%1.74g

5.24 gvs1.74 g

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

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Vitamins

Prunesvs Stewed Prunes

14%125μg

Vitamin A

4.1%37μg

RAE, retinol activity equivalents

125 μgvs37 μg

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

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14%0.17mg

Vitamin B1

5.43%0.065mg

Thiamine

0.17 mgvs0.065 mg

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

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18%0.23mg

Vitamin B2

3.27%0.043mg

Riboflavin

0.23 mgvs0.043 mg

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

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26.5%4.25mg

Vitamin B3

8.73%1.4mg

Niacin, nicotinic acid, niacinamide

4.25 mgvs1.4 mg

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

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12%0.59mg

Vitamin B5

3.06%0.15mg

Pantothenic acid

0.59 mgvs0.15 mg

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

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81.2%1.06mg

Vitamin B6

21%0.27mg

Pyridoxine

1.06 mgvs0.27 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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0.71%2.83μg

Vitamin B9

0%0μg

Folates and Folic Acid

2.83 μgvs0 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

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

Prunesvs Stewed Prunes

10.2%102mg

Calcium

3.4%34mg

102 mgvs34 mg

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

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96%0.87mg

Copper

32%0.29mg

0.87 mgvs0.29 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

20.7%1.66mg

5 mgvs1.66 mg

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

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21.6%91mg

Magnesium

7.1%29.8mg

91 mgvs29.8 mg

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

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19.2%0.44mg

Manganese

6.4%0.15mg

0.44 mgvs0.15 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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22.7%159mg

Phosphorus

7.5%52.4mg

159 mgvs52.4 mg

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

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44%1500mg

Potassium

14.7%500mg

1500 mgvs500 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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0.47%7.1mg

Sodium

0.19%2.83mg

7.1 mgvs2.83 mg

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

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9.66%1.06mg

Zinc

3.22%0.35mg

1.06 mgvs0.35 mg

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

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0.15%5.67g

Water

2.6%96g

5.67 gvs96 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 Stewed Prunes:

Raw Dehydrated Prunes have 3.4 times more Vitamin A, 2.6 times more Vitamin B1, 5.5 times more Vitamin B2, 3 times more Vitamin B3, 3.9 times more Vitamin B5 and 3.9 times more Vitamin B6 than Stewed dehydrated Prunes.
Both Raw Dehydrated Prunes as well as Stewed dehydrated Prunes have insufficient amounts of Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Prunes vs Stewed Prunes:

Raw Dehydrated Prunes have 3 times more Calcium, 3 times more Copper, 3 times more Iron, 3 times more Magnesium, 3 times more Manganese, 3 times more Phosphorus, 3 times more Potassium and 3 times more Zinc than Stewed dehydrated Prunes.
While Stewed dehydrated Prunes contain 17 times more Water than Raw Dehydrated Prunes.

Comparison of macro-nutrients per 5 ounces:

Raw Dehydrated Prunes have 3 times more Energy, 3 times more Carbohydrate and 3 times more Protein than Stewed dehydrated Prunes.
Both Raw Dehydrated Prunes as well as Stewed dehydrated Prunes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

PrunesVS Dried PlumsStewed PrunesVS Dried Plums

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Comparing Nutrients in 5 ounces PrunesVS Stewed Prunes

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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