Comparing Nutrients in 14 ounces Stewed Prunes VS Dried Plums

Macros Ratio

	Protein	Fat	Carbs
Stewed Prunes	4%	2%	94%
Dried Plums	3%	1%	96%

Macro Nutrients

	Stewed Prunes	Dried Plums	Recommended Dietary Allowance
Energy	15.5% 448kcal	33% 953kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	NA	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	195% 254g	130g per day for Men 19-50 years
Sugars	NA	209% 151g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	68% 49.2g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 101g	g per day for Men 19-50 years
Sucrose	NA	% 0.6g	g per day for Men 19-50 years
Fiber	NA	74% 28g	38g per day for Men 19-50 years
Protein	8.7% 4.9g	15.5% 8.65g	56g per day for Men 19-50 years

Vitamins

	Stewed Prunes	Dried Plums	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	17% 155μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	56.8% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	46.7% 7.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.57% 0.43mg	33.5% 1.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.3% 0.76mg	62.6% 0.81mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	3.97% 16μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.65% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	11.4% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	197% 236μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Prunes	Dried Plums	Recommended Dietary Allowance
Calcium	9.53% 95mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	124% 1.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	58% 4.64mg	46% 3.7mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	51.6% 1.2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	21% 147mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	41.2% 1401mg	85.4% 2905mg	3400mg per day for Men 19-50 years
Selenium	NA	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	7.3% 270g	3.3% 123g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Stewed Prunes vs Dried Plums:

• Raw Dried Plums contain 1.5 times more Vitamin A, 6.2 times more Vitamin B2, 1.9 times more Vitamin B3, 3.9 times more Vitamin B5 and more Vitamin B9 than Stewed dehydrated Prunes.
• Both Stewed dehydrated Prunes and Raw Dried Plums have similar amounts of Vitamin B1 and Vitamin B6 per 14 oz.
• Both Stewed dehydrated Prunes as well as Raw Dried Plums have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Stewed Prunes vs Dried Plums:

• Stewed dehydrated Prunes have 1.3 times more Iron and 2.2 times more Water than Raw Dried Plums.
• While Raw Dried Plums contain 1.8 times more Calcium, 1.4 times more Copper, 2 times more Magnesium, 2.9 times more Manganese, 1.9 times more Phosphorus, 2.1 times more Potassium and 1.8 times more Zinc than Stewed dehydrated Prunes.

Comparison of macro-nutrients per 14 ounces:

• Raw Dried Plums contain 2.1 times more Energy, 2.2 times more Carbohydrate and 1.8 times more Protein than Stewed dehydrated Prunes.
• Both Stewed dehydrated Prunes as well as Raw Dried Plums have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.