Comparing Nutrients in 1 kilogram Dried Plums VS Stewed Prunes

Macros Ratio

	Protein	Fat	Carbs
Dried Plums	3%	1%	96%
Stewed Prunes	4%	2%	94%

Macro Nutrients

	Dried Plums	Stewed Prunes	Recommended Dietary Allowance
Energy	82.8% 2400kcal	39% 1130kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	2.75% 0.88g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	491% 639g	228% 297g	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	NA	38g per day for Men 19-50 years
Protein	39% 22g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Dried Plums	Stewed Prunes	Recommended Dietary Allowance
Vitamin A	43.3% 390μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.5% 0.51mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	143% 1.86mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	118% 19mg	61.6% 9.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84.4% 4.2mg	21.6% 1.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.05mg	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	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	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	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	Stewed Prunes	Recommended Dietary Allowance
Calcium	43% 430mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	312% 2.8mg	227% 2.04mg	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	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	98% 410mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	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	99% 690mg	53% 370mg	700mg per day for Men 19-50 years
Potassium	215% 7320mg	104% 3530mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	NA	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	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	8.36% 309g	18.4% 680g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Plums VS Stewed Prunes per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Plums 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 Dried Plums vs Stewed Prunes:

• 1 kilogram of Dried Plums has 1.5 times more Vitamin A, 6.2 times more Vitamin B2, 1.9 times more Vitamin B3 and 3.9 times more Vitamin B5 than Stewed Prunes.
• Both Dried Plums and Stewed Prunes provide similar amounts of Vitamin B1 and Vitamin B6 per one kilogram.
• Both Raw Dried Plums 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 Dried Plums vs Stewed Prunes:

• 1 kilogram of Dried Plums has 1.8 times more Calcium, 1.4 times more Copper, 2 times more Magnesium, 2.9 times more Manganese, 1.9 times more Phosphorus, 2.1 times more Potassium and 1.8 times more Zinc than Stewed Prunes.
• While 1 kg of Stewed dehydrated Prunes contains 1.3 times more Iron than Raw Dried Plums.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Plums has 2.1 times more Energy, 2.2 times more Carbohydrate and 1.8 times more Protein than Stewed Prunes.
• Both Raw Dried Plums as well as Stewed dehydrated Prunes provide inadequate amounts of Omega 6 in one kilogram.