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

Macros Ratio

	Protein	Fat	Carbs
Dried Plums	3%	1%	96%
Plums, dried (prunes), stewed, with added sugar	3%	1%	96%

Macro Nutrients

	Dried Plums	Plums, dried (prunes), stewed, with added sugar	Recommended Dietary Allowance
Energy	82.8% 2400kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	2.75% 0.88g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	2.76% 0.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	491% 639g	253% 329g	130g per day for Men 19-50 years
Sugars	526% 381g	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	171% 124g	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	% 255g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	187% 71g	100% 38g	38g per day for Men 19-50 years
Protein	39% 22g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Dried Plums	Plums, dried (prunes), stewed, with added sugar	Recommended Dietary Allowance
Vitamin A	43.3% 390μg	15.6% 140μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.5% 0.51mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	143% 1.86mg	71.5% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	118% 19mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84.4% 4.2mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.05mg	156% 2.03mg	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	10% 40μg	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	6.67% 6mg	30% 27mg	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	28.7% 4.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	496% 595μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Plums	Plums, dried (prunes), stewed, with added sugar	Recommended Dietary Allowance
Calcium	43% 430mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	312% 2.8mg	200% 1.8mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	116% 9.3mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	98% 410mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	40% 0.92mg	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	99% 690mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	215% 7320mg	92% 3120mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	8.36% 309g	17.6% 651g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Dried Plums has 2.8 times more Vitamin A, 2.3 times more Vitamin B1, 2 times more Vitamin B2, 2.8 times more Vitamin B3 and 4.2 times more Vitamin B5 than Plums, dried (prunes), stewed, with added sugar.
• While 1 kg of Plums, dried (prunes), stewed, with added sugar contains 4.5 times more Vitamin C than Raw Dried Plums.
• Both Dried Plums and Plums, dried (prunes), stewed, with added sugar provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Dried Plums have insufficient amounts of Vitamin C
• 1 kilogram of Plums, dried (prunes), stewed, with added sugar have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Dried Plums as well as Plums, dried (prunes), stewed, with added sugar have insufficient amounts of Vitamin B9, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Dried Plums has 2 times more Calcium, 1.6 times more Copper, 2.2 times more Magnesium, 3.3 times more Manganese, 2.1 times more Phosphorus, 2.3 times more Potassium and 2 times more Zinc than Plums, dried (prunes), stewed, with added sugar.
• Both Dried Plums and Plums, dried (prunes), stewed, with added sugar contain similar levels of Iron per one kilogram.
• Both Raw Dried Plums as well as Plums, dried (prunes), stewed, with added sugar lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Plums has 1.9 times more Energy, 1.9 times more Carbohydrate, 1.9 times more Fiber and 2 times more Protein than Plums, dried (prunes), stewed, with added sugar.
• 1 kilogram of Plums, dried (prunes), stewed, with added sugar provide inadequate amounts of Protein
• Both Raw Dried Plums as well as Plums, dried (prunes), stewed, with added sugar provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.