Comparing Nutrients in 1 kilogram Prunes, canned, heavy syrup pack, solids and liquids VS Stewed Prunes

Macros Ratio

	Protein	Fat	Carbs
Prunes, canned, heavy syrup pack, solids and liquids	3%	2%	95%
Stewed Prunes	4%	2%	94%

Macro Nutrients

	Prunes, canned, heavy syrup pack, solids and liquids	Stewed Prunes	Recommended Dietary Allowance
Energy	36.2% 1050kcal	39% 1130kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	2.53% 0.43g	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	214% 278g	228% 297g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	100% 38g	NA	38g per day for Men 19-50 years
Protein	15.5% 8.7g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Prunes, canned, heavy syrup pack, solids and liquids	Stewed Prunes	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.22mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54% 8.66mg	61.6% 9.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	21.6% 1.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	156% 2.03mg	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	0% 0μg	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	31% 28mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prunes, canned, heavy syrup pack, solids and liquids	Stewed Prunes	Recommended Dietary Allowance
Calcium	17% 170mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	131% 1.18mg	227% 2.04mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	51.3% 4.1mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	42.6% 0.98mg	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	37% 260mg	53% 370mg	700mg per day for Men 19-50 years
Potassium	66.5% 2260mg	104% 3530mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	19% 707g	18.4% 680g	3700g per day for Men 19-50 years

Nutrient Comparison: Prunes, canned, heavy syrup pack, solids and liquids VS Stewed Prunes per 1 kg

Compare the macro and micronutrient content in 1 kg of Prunes, canned, heavy syrup pack, solids and liquids 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 Prunes, canned, heavy syrup pack, solids and liquids vs Stewed Prunes:

• 1 kilogram of Prunes, canned, heavy syrup pack, solids and liquids has 1.5 times more Vitamin A, 4.1 times more Vitamin B2 and more Vitamin C than Stewed Prunes.
• While 1 kg of Stewed dehydrated Prunes contains 1.4 times more Vitamin B1 than Prunes, canned, heavy syrup pack, solids and liquids.
• Both Prunes, canned, heavy syrup pack, solids and liquids and Stewed Prunes provide similar amounts of Vitamin B3 and Vitamin B6 per one kilogram.
• 1 kilogram of Stewed Prunes have insufficient amounts of Vitamin C
• Both Prunes, canned, heavy syrup pack, solids and liquids as well as Stewed dehydrated Prunes have insufficient amounts of Vitamin B9, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Prunes, canned, heavy syrup pack, solids and liquids vs Stewed Prunes:

• 1 kg of Stewed dehydrated Prunes contains 1.4 times more Calcium, 1.7 times more Copper, 2.9 times more Iron, 1.4 times more Magnesium, 1.4 times more Phosphorus, 1.6 times more Potassium and 1.3 times more Zinc than Prunes, canned, heavy syrup pack, solids and liquids.
• Both Prunes, canned, heavy syrup pack, solids and liquids and Stewed Prunes contain similar levels of Manganese per one kilogram.
• 1 kilogram of Prunes, canned, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Stewed dehydrated Prunes contains 1.4 times more Protein than Prunes, canned, heavy syrup pack, solids and liquids.
• Both Prunes, canned, heavy syrup pack, solids and liquids and Stewed Prunes offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Prunes, canned, heavy syrup pack, solids and liquids provide inadequate amounts of Protein
• Both Prunes, canned, heavy syrup pack, solids and liquids as well as Stewed dehydrated Prunes provide inadequate amounts of Omega 6 in one kilogram.