Comparing Nutrients in 1 kilogram Plums, canned, purple, heavy syrup pack, solids and liquids VS Stewed Prunes

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, purple, heavy syrup pack, solids and liquids	2%	1%	97%
Stewed Prunes	4%	2%	94%

Macro Nutrients

	Plums, canned, purple, heavy syrup pack, solids and liquids	Stewed Prunes	Recommended Dietary Allowance
Energy	30.7% 890kcal	39% 1130kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.08g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	3.1% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	179% 232g	228% 297g	130g per day for Men 19-50 years
Sugars	308% 223g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	23.7% 9g	NA	38g per day for Men 19-50 years
Protein	6.43% 3.6g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, purple, heavy syrup pack, solids and liquids	Stewed Prunes	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	61.6% 9.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	21.6% 1.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	147% 1.9mg	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	7.5% 30μg	0% 0μg	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	4.44% 4mg	0% 0mg	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	12% 1.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36% 43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, purple, heavy syrup pack, solids and liquids	Stewed Prunes	Recommended Dietary Allowance
Calcium	9% 90mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	227% 2.04mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	105% 8.4mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	45.2% 1.04mg	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	18.6% 130mg	53% 370mg	700mg per day for Men 19-50 years
Potassium	26.8% 910mg	104% 3530mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	20.6% 761g	18.4% 680g	3700g per day for Men 19-50 years

Nutrient Comparison: Plums, canned, purple, heavy syrup pack, solids and liquids VS Stewed Prunes per 1 kg

Compare the macro and micronutrient content in 1 kg of Plums, canned, purple, heavy syrup pack, solids and liquids versus 1 kg of Stewed Prunes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Plums, canned, purple, heavy syrup pack, solids and liquids vs Stewed Prunes:

• 1 kilogram of Plums, canned, purple, heavy syrup pack, solids and liquids has 1.3 times more Vitamin B2 than Stewed Prunes.
• While 1 kg of Stewed dehydrated Prunes contains 2 times more Vitamin A, 2.9 times more Vitamin B1, 3.4 times more Vitamin B3, 1.5 times more Vitamin B5 and 7.1 times more Vitamin B6 than Plums, canned, purple, heavy syrup pack, solids and liquids.
• 1 kilogram of Plums, canned, purple, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3 and Vitamin B5
• Both Plums, canned, purple, heavy syrup pack, solids and liquids as well as Stewed dehydrated Prunes have insufficient amounts of Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Plums, canned, purple, heavy syrup pack, solids and liquids vs Stewed Prunes:

• 1 kg of Stewed dehydrated Prunes contains 2.7 times more Calcium, 5.5 times more Copper, 1.4 times more Iron, 4.2 times more Magnesium, 3.4 times more Manganese, 2.8 times more Phosphorus, 3.9 times more Potassium and 3.6 times more Zinc than Plums, canned, purple, heavy syrup pack, solids and liquids.
• 1 kilogram of Plums, canned, purple, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Stewed dehydrated Prunes contains 1.3 times more Energy, 1.3 times more Carbohydrate and 3.4 times more Protein than Plums, canned, purple, heavy syrup pack, solids and liquids.
• 1 kilogram of Plums, canned, purple, heavy syrup pack, solids and liquids provide inadequate amounts of Protein
• Both Plums, canned, purple, heavy syrup pack, solids and liquids as well as Stewed dehydrated Prunes provide inadequate amounts of Omega 6 in one kilogram.