Comparing Nutrients in 1 kilogram Dried Plums VS Prunes

Macros Ratio

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

Macro Nutrients

	Dried Plums	Prunes	Recommended Dietary Allowance
Energy	82.8% 2400kcal	117% 3390kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	7.53% 7.3g	97g per day for Men 19-50 years
Saturated Fat	2.75% 0.88g	1.84% 0.59g	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	9.35% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	491% 639g	685% 891g	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	66% 37g	56g per day for Men 19-50 years

Vitamins

	Dried Plums	Prunes	Recommended Dietary Allowance
Vitamin A	43.3% 390μg	98% 880μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.5% 0.51mg	98% 1.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	143% 1.86mg	127% 1.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	118% 19mg	187% 30mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84.4% 4.2mg	83.6% 4.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.05mg	573% 7.45mg	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	5% 20μg	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	Prunes	Recommended Dietary Allowance
Calcium	43% 430mg	72% 720mg	1000mg per day for Men 19-50 years
Copper	312% 2.8mg	679% 6.1mg	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	440% 35.2mg	8mg per day for Men 19-50 years
Magnesium	98% 410mg	152% 640mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	136% 3.12mg	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	160% 1120mg	700mg per day for Men 19-50 years
Potassium	215% 7320mg	311% 10580mg	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	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	8.36% 309g	1.1% 40g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Plums VS Prunes per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Plums versus 1 kg of Prunes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried Plums vs Prunes:

• 1 kg of Raw Dehydrated Prunes contains 2.3 times more Vitamin A, 2.3 times more Vitamin B1, 1.6 times more Vitamin B3 and 3.6 times more Vitamin B6 than Raw Dried Plums.
• Both Dried Plums and Prunes provide similar amounts of Vitamin B2 and Vitamin B5 per one kilogram.
• Both Raw Dried Plums as well as Raw 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 Prunes:

• 1 kg of Raw Dehydrated Prunes contains 1.7 times more Calcium, 2.2 times more Copper, 3.8 times more Iron, 1.6 times more Magnesium, 1.6 times more Phosphorus, 1.4 times more Potassium and 1.7 times more Zinc than Raw Dried Plums.
• Both Dried Plums and Prunes contain similar levels of Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Dehydrated Prunes contains 1.4 times more Energy, 1.4 times more Carbohydrate and 1.7 times more Protein than Raw Dried Plums.
• Both Raw Dried Plums as well as Raw Dehydrated Prunes provide inadequate amounts of Omega 6 in one kilogram.