Comparing Nutrients in 1 kilogram Plums, dried (prunes), stewed, without added sugar VS Dried Plums

Macros Ratio

	Protein	Fat	Carbs
Plums, dried (prunes), stewed, without added sugar	3%	1%	96%
Dried Plums	3%	1%	96%

Macro Nutrients

	Plums, dried (prunes), stewed, without added sugar	Dried Plums	Recommended Dietary Allowance
Energy	37% 1070kcal	82.8% 2400kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	2.75% 0.88g	32g per day for Men 19-50 years
Omega 3	0% 0g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.53% 0.26g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	216% 281g	491% 639g	130g per day for Men 19-50 years
Sugars	345% 250g	526% 381g	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	171% 124g	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	% 255g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	81.6% 31g	187% 71g	38g per day for Men 19-50 years
Protein	17% 9.6g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Plums, dried (prunes), stewed, without added sugar	Dried Plums	Recommended Dietary Allowance
Vitamin A	19% 170μg	43.3% 390μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	143% 1.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.23mg	118% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	84.4% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.18mg	158% 2.05mg	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	10% 40μg	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	32.2% 29mg	6.67% 6mg	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	12.7% 1.9mg	28.7% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	218% 261μg	496% 595μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, dried (prunes), stewed, without added sugar	Dried Plums	Recommended Dietary Allowance
Calcium	19% 190mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	312% 2.8mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	51.3% 4.1mg	116% 9.3mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	98% 410mg	420mg per day for Men 19-50 years
Manganese	57% 1.3mg	130% 3mg	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	43% 300mg	99% 690mg	700mg per day for Men 19-50 years
Potassium	94% 3210mg	215% 7320mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	19% 697g	8.36% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Plums, dried (prunes), stewed, without added sugar VS Dried Plums per 1 kg

Compare the macro and micronutrient content in 1 kg of Plums, dried (prunes), stewed, without added sugar versus 1 kg of Dried Plums to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Plums, dried (prunes), stewed, without added sugar vs Dried Plums:

• 1 kilogram of Plums, dried (prunes), stewed, without added sugar has 4.8 times more Vitamin C than Dried Plums.
• While 1 kg of Raw Dried Plums contains 2.3 times more Vitamin A, 2.1 times more Vitamin B1, 1.9 times more Vitamin B2, 2.6 times more Vitamin B3, 3.9 times more Vitamin B5, 2.3 times more Vitamin E and 2.3 times more Vitamin K than Plums, dried (prunes), stewed, without added sugar.
• Both Plums, dried (prunes), stewed, without added sugar and Dried Plums provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Plums, dried (prunes), stewed, without added sugar have insufficient amounts of Vitamin A and Vitamin E
• 1 kilogram of Dried Plums have insufficient amounts of Vitamin C
• Both Plums, dried (prunes), stewed, without added sugar as well as Raw Dried Plums have insufficient amounts of Vitamin B9, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Plums, dried (prunes), stewed, without added sugar vs Dried Plums:

• 1 kg of Raw Dried Plums contains 2.3 times more Calcium, 2.3 times more Copper, 2.3 times more Iron, 2.3 times more Magnesium, 2.3 times more Manganese, 2.3 times more Phosphorus, 2.3 times more Potassium and 2.3 times more Zinc than Plums, dried (prunes), stewed, without added sugar.
• 1 kilogram of Plums, dried (prunes), stewed, without added sugar lack sufficient amounts of Calcium and Zinc
• Both Plums, dried (prunes), stewed, without added sugar as well as Raw Dried Plums lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Dried Plums contains 2.2 times more Energy, 2.3 times more Carbohydrate, 1.5 times more Sugars, 2.3 times more Fiber and 2.3 times more Protein than Plums, dried (prunes), stewed, without added sugar.
• 1 kilogram of Plums, dried (prunes), stewed, without added sugar provide inadequate amounts of Protein
• Both Plums, dried (prunes), stewed, without added sugar as well as Raw Dried Plums provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.