Comparing Nutrients in 7 ounces Plums, dried (prunes), stewed, without added sugarVS Almonds

Macros Ratio

Protein Fat Carbs

Plums, dried (prunes), stewed, without added sugar

96%

Almonds

14%

72%

14%

7 oz ▼

Macro Nutrients

Plums, dried (prunes), stewed, without added sugarvs Almonds

7.32%212kcal

Energy

39.6%1149kcal

212 kcalvs1149 kcal

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

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0.33%0.32g

Fat

102%99g

0.32 gvs99 g

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

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0.062%0.02g

Saturated Fat

23.6%7.54g

0.02 gvs7.54 g

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

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0%0g

Omega 3

0.37%0.006g

0 gvs0.006 g

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

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0.3%0.052g

Omega 6

144%24.5g

0.052 gvs24.5 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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43%55.7g

Carbohydrate

33%42.8g

55.7 gvs42.8 g

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

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68.4%49.6g

Sugars

12%8.63g

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

49.6 gvs8.63 g

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

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Fructose

0.3%0.22g

≤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 gvs0.22 g

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

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Glucose

%0.34g

NA gvs0.34 g

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

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Sucrose

%7.84g

NA gvs7.84 g

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

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16%6.15g

Fiber

65.3%25g

6.15 gvs25 g

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

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3.4%1.9g

Protein

75%42g

1.9 gvs42 g

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

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Vitamins

Plums, dried (prunes), stewed, without added sugarvs Almonds

3.75%33.7μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

33.7 μgvs0 μg

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

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3.97%0.048mg

Vitamin B1

34%0.41mg

Thiamine

0.048 mgvs0.41 mg

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

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15.3%0.2mg

Vitamin B2

174%2.26mg

Riboflavin

0.2 mgvs2.26 mg

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

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8.97%1.43mg

Vitamin B3

45%7.18mg

Niacin, nicotinic acid, niacinamide

1.43 mgvs7.18 mg

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

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4.25%0.21mg

Vitamin B5

18.7%0.93mg

Pantothenic acid

0.21 mgvs0.93 mg

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

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33.3%0.43mg

Vitamin B6

21%0.27mg

Pyridoxine

0.43 mgvs0.27 mg

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

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Vitamin B7

377%113μg

Biotin

NA μgvs113 μg

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

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0%0μg

Vitamin B9

22%87.3μg

Folates and Folic Acid

0 μgvs87.3 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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6.4%5.75mg

Vitamin C

0%0mg

Ascorbic acid

5.75 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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2.5%0.38mg

Vitamin E

339%51mg

Tocopherols and Tocotrienols

0.38 mgvs51 mg

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

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43%51.8μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

51.8 μgvs0 μg

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

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Minerals

Plums, dried (prunes), stewed, without added sugarvs Almonds

3.77%37.7mg

Calcium

53.4%534mg

37.7 mgvs534 mg

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

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27%0.24mg

Copper

227%2.05mg

0.24 mgvs2.05 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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10%0.81mg

Iron

92%7.36mg

0.81 mgvs7.36 mg

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

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8.5%35.7mg

Magnesium

128%536mg

35.7 mgvs536 mg

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

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11.3%0.26mg

Manganese

188%4.32mg

0.26 mgvs4.32 mg

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

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Molybdenum

200%90μg

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

NA μgvs90 μg

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

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8.5%59.5mg

Phosphorus

136%955mg

59.5 mgvs955 mg

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

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18.7%637mg

Potassium

42.8%1455mg

637 mgvs1455 mg

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

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0.36%0.2μg

Selenium

14.8%8.14μg

0.2 μgvs8.14 μg

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

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0.13%2mg

Sodium

0.13%2mg

2 mgvs2 mg

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

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3.43%0.38mg

Zinc

56.3%6.2mg

0.38 mgvs6.2 mg

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

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3.74%138g

Water

0.24%8.75g

138 gvs8.75 g

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

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Lets compare vitamin content per 7 ounces of Plums, dried (prunes), stewed, without added sugar vs Almonds:

Plums, dried (prunes), stewed, without added sugar have more Vitamin A, 1.6 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
While Almonds contain 8.5 times more Vitamin B1, 11.4 times more Vitamin B2, 5 times more Vitamin B3, 4.4 times more Vitamin B5, more Vitamin B9 and 134.9 times more Vitamin E than Plums, dried (prunes), stewed, without added sugar.
Both Plums, dried (prunes), stewed, without added sugar as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Plums, dried (prunes), stewed, without added sugar vs Almonds:

Plums, dried (prunes), stewed, without added sugar have 15.8 times more Water than Almonds.
While Almonds contain 14.2 times more Calcium, 8.4 times more Copper, 9 times more Iron, 15 times more Magnesium, 16.6 times more Manganese, 16 times more Phosphorus, 2.3 times more Potassium, 41 times more Selenium and 16.4 times more Zinc than Plums, dried (prunes), stewed, without added sugar.

Comparison of macro-nutrients per 7 ounces:

Plums, dried (prunes), stewed, without added sugar have 1.3 times more Carbohydrate and 5.7 times more Sugars than Almonds.
While Almonds contain 5.4 times more Energy, 312.1 times more Fat, 380.2 times more Saturated Fat, 474 times more Omega 6, 4 times more Fiber and 22 times more Protein than Plums, dried (prunes), stewed, without added sugar.
Both Plums, dried (prunes), stewed, without added sugar as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Plums, dried (prunes), stewed, without added sugarVS Plums, dried (prunes), stewed, with added sugarAlmondsVS Plums, dried (prunes), stewed, with added sugarPlums, dried (prunes), stewed, without added sugarVS Blanched AlmondsAlmondsVS Blanched Almonds

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Comparing Nutrients in 7 ounces Plums, dried (prunes), stewed, without added sugarVS Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: