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

Macros Ratio

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

Macro Nutrients

	Plums, dried (prunes), stewed, with added sugar	Golden Raisins	Recommended Dietary Allowance
Energy	42.8% 1240kcal	104% 3010kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	0% 0g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	2.76% 0.47g	2.24% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	253% 329g	616% 800g	130g per day for Men 19-50 years
Sugars	NA	906% 657g	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	% 310g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	100% 38g	87% 33g	38g per day for Men 19-50 years
Protein	19.5% 11g	58.6% 32.8g	56g per day for Men 19-50 years

Vitamins

	Plums, dried (prunes), stewed, with added sugar	Golden 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	6.67% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.5% 0.93mg	147% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.75mg	71.4% 11.4mg	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	248% 3.23mg	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	7.5% 30μg	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	35.6% 32mg	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	Golden Raisins	Recommended Dietary Allowance
Calcium	21% 210mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	253% 2.28mg	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	130% 10.4mg	123% 9.8mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	98% 2.26mg	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	144% 1010mg	700mg per day for Men 19-50 years
Potassium	92% 3120mg	219% 7460mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	17.6% 651g	4.03% 149g	3700g per day for Men 19-50 years

Nutrient Comparison: Plums, dried (prunes), stewed, with added sugar VS Golden 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 Golden 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 Golden Raisins:

• 1 kg of Golden Seedless Raisins contains 2.1 times more Vitamin B2, 1.7 times more Vitamin B3 and 1.6 times more Vitamin B6 than Plums, dried (prunes), stewed, with added sugar.
• Both Plums, dried (prunes), stewed, with added sugar and Golden Raisins provide similar amounts of Vitamin C per one kilogram.
• Both Plums, dried (prunes), stewed, with added sugar as well as Golden Seedless Raisins have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kg of Golden Seedless Raisins contains 3 times more Calcium, 1.3 times more Copper, 1.8 times more Magnesium, 2.5 times more Manganese, 3.1 times more Phosphorus, 2.4 times more Potassium and 1.7 times more Zinc than Plums, dried (prunes), stewed, with added sugar.
• Both Plums, dried (prunes), stewed, with added sugar and Golden Raisins contain similar levels of Iron per one kilogram.
• Both Plums, dried (prunes), stewed, with added sugar as well as Golden Seedless Raisins lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Golden 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 Golden 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 Golden Seedless Raisins provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.