Comparing Nutrients in 1 kilogram Plums, dried (prunes), stewed, with added sugar VS Dark Raisins

Macros Ratio

	Protein	Fat	Carbs
Plums, dried (prunes), stewed, with added sugar	3%	1%	96%
Dark Raisins	4%	1%	95%

Macro Nutrients

	Plums, dried (prunes), stewed, with added sugar	Dark Raisins	Recommended Dietary Allowance
Energy	42.8% 1240kcal	103% 2990kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	2.94% 0.94g	32g per day for Men 19-50 years
Omega 3	0% 0g	8.75% 0.14g	1.6g per day for Men 19-50 years
Omega 6	2.76% 0.47g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	253% 329g	610% 793g	130g per day for Men 19-50 years
Sugars	NA	899% 652g	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	479% 347g	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	% 305g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	100% 38g	118% 45g	38g per day for Men 19-50 years
Protein	19.5% 11g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Plums, dried (prunes), stewed, with added sugar	Dark Raisins	Recommended Dietary Allowance
Vitamin A	15.6% 140μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.5% 0.93mg	96% 1.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.75mg	48% 7.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	156% 2.03mg	134% 1.74mg	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	12.5% 50μg	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	30% 27mg	25.6% 23mg	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	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, dried (prunes), stewed, with added sugar	Dark Raisins	Recommended Dietary Allowance
Calcium	21% 210mg	62% 620mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	302% 2.72mg	0.9mg per day for Men 19-50 years
Fluoride	NA	58.5% 2339μg	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	130% 10.4mg	224% 18mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	122% 2.8mg	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	47% 330mg	140% 980mg	700mg per day for Men 19-50 years
Potassium	92% 3120mg	219% 7440mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	17.3% 260mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	17.6% 651g	4.18% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Plums, dried (prunes), stewed, with added sugar VS Dark Raisins per 1 kg

Compare the macro and micronutrient content in 1 kg of Plums, dried (prunes), stewed, with added sugar versus 1 kg of Dark Raisins to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Plums, dried (prunes), stewed, with added sugar vs Dark Raisins:

• 1 kg of Dark Seedless Raisins contains 4.8 times more Vitamin B1 and 1.3 times more Vitamin B2 than Plums, dried (prunes), stewed, with added sugar.
• Both Plums, dried (prunes), stewed, with added sugar and Dark Raisins provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin C per one kilogram.
• 1 kilogram of Plums, dried (prunes), stewed, with added sugar have insufficient amounts of Vitamin B1
• Both Plums, dried (prunes), stewed, with added sugar as well as Dark Seedless Raisins have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Plums, dried (prunes), stewed, with added sugar vs Dark Raisins:

• 1 kg of Dark Seedless Raisins contains 3 times more Calcium, 1.5 times more Copper, 1.7 times more Iron, 1.9 times more Magnesium, 3.1 times more Manganese, 3 times more Phosphorus, 2.4 times more Potassium and 1.6 times more Zinc than Plums, dried (prunes), stewed, with added sugar.
• Both Plums, dried (prunes), stewed, with added sugar as well as Dark Seedless Raisins lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dark Seedless Raisins contains 2.4 times more Energy, 2.4 times more Carbohydrate and 3 times more Protein than Plums, dried (prunes), stewed, with added sugar.
• Both Plums, dried (prunes), stewed, with added sugar and Dark Raisins offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Plums, dried (prunes), stewed, with added sugar provide inadequate amounts of Protein
• Both Plums, dried (prunes), stewed, with added sugar as well as Dark Seedless Raisins provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.