Comparing Nutrients in 1 kilogram Dried Plums VS Pummelo

Macros Ratio

	Protein	Fat	Carbs
Dried Plums	3%	1%	96%
Pummelo	7%	1%	92%

Macro Nutrients

	Dried Plums	Pummelo	Recommended Dietary Allowance
Energy	82.8% 2400kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	2.75% 0.88g	NA	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	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	491% 639g	74% 96g	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	26.3% 10g	38g per day for Men 19-50 years
Protein	39% 22g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Dried Plums	Pummelo	Recommended Dietary Allowance
Vitamin A	43.3% 390μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.5% 0.51mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	143% 1.86mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	118% 19mg	13.8% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84.4% 4.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.05mg	27.7% 0.36mg	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	NA	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	678% 610mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Pummelo	Recommended Dietary Allowance
Calcium	43% 430mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	312% 2.8mg	53.3% 0.48mg	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	13.8% 1.1mg	8mg per day for Men 19-50 years
Magnesium	98% 410mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	7.4% 0.17mg	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	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	215% 7320mg	63.5% 2160mg	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	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	8.36% 309g	24% 891g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Plums VS Pummelo per 1 kg

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

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

• 1 kilogram of Dried Plums has more Vitamin A, 1.5 times more Vitamin B1, 6.9 times more Vitamin B2, 8.6 times more Vitamin B3 and 5.7 times more Vitamin B6 than Pummelo.
• While 1 kg of Raw Pummelo contains 101.7 times more Vitamin C than Raw Dried Plums.
• 1 kilogram of Dried Plums have insufficient amounts of Vitamin C
• 1 kilogram of Pummelo have insufficient amounts of Vitamin A and Vitamin B3
• Both Raw Dried Plums as well as Raw Pummelo have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dried Plums vs Pummelo:

• 1 kilogram of Dried Plums has 10.8 times more Calcium, 5.9 times more Copper, 8.5 times more Iron, 6.8 times more Magnesium, 17.6 times more Manganese, 4.1 times more Phosphorus, 3.4 times more Potassium and 5.5 times more Zinc than Pummelo.
• While 1 kg of Raw Pummelo contains 2.9 times more Water than Raw Dried Plums.
• 1 kilogram of Pummelo lack sufficient amounts of Calcium, Iron, Magnesium, Manganese and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Plums has 6.3 times more Energy, 6.6 times more Carbohydrate, 7.1 times more Fiber and 2.9 times more Protein than Pummelo.
• 1 kilogram of Pummelo provide inadequate amounts of Energy and Protein