Comparing Nutrients in 1 kilogram Stewed Prunes VS Plums, dried (prunes), stewed, without added sugar

Macros Ratio

	Protein	Fat	Carbs
Stewed Prunes	4%	2%	94%
Plums, dried (prunes), stewed, without added sugar	3%	1%	96%

Macro Nutrients

	Stewed Prunes	Plums, dried (prunes), stewed, without added sugar	Recommended Dietary Allowance
Energy	39% 1130kcal	37% 1070kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	1.53% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	228% 297g	216% 281g	130g per day for Men 19-50 years
Sugars	NA	345% 250g	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	NA	81.6% 31g	38g per day for Men 19-50 years
Protein	22% 12.3g	17% 9.6g	56g per day for Men 19-50 years

Vitamins

	Stewed Prunes	Plums, dried (prunes), stewed, without added sugar	Recommended Dietary Allowance
Vitamin A	29% 260μg	19% 170μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.6% 9.85mg	45% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.6% 1.08mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	168% 2.18mg	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	0% 0mg	32.2% 29mg	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	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	218% 261μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Prunes	Plums, dried (prunes), stewed, without added sugar	Recommended Dietary Allowance
Calcium	24% 240mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	227% 2.04mg	137% 1.23mg	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	146% 11.7mg	51.3% 4.1mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	45.2% 1.04mg	57% 1.3mg	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	53% 370mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	104% 3530mg	94% 3210mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	18.4% 680g	19% 697g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Prunes VS Plums, dried (prunes), stewed, without added sugar per 1 kg

Compare the macro and micronutrient content in 1 kg of Stewed Prunes versus 1 kg of Plums, dried (prunes), stewed, without added sugar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Stewed Prunes vs Plums, dried (prunes), stewed, without added sugar:

• 1 kilogram of Stewed Prunes has 1.5 times more Vitamin A, 1.9 times more Vitamin B1 and 1.4 times more Vitamin B3 than Plums, dried (prunes), stewed, without added sugar.
• While 1 kg of Plums, dried (prunes), stewed, without added sugar contains 3.3 times more Vitamin B2 and more Vitamin C than Stewed dehydrated Prunes.
• Both Stewed Prunes and Plums, dried (prunes), stewed, without added sugar provide similar amounts of Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Stewed Prunes have insufficient amounts of Vitamin C
• 1 kilogram of Plums, dried (prunes), stewed, without added sugar have insufficient amounts of Vitamin A
• Both Stewed dehydrated Prunes as well as Plums, dried (prunes), stewed, without added sugar have insufficient amounts of Vitamin B9, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Stewed Prunes vs Plums, dried (prunes), stewed, without added sugar:

• 1 kilogram of Stewed Prunes has 1.3 times more Calcium, 1.7 times more Copper, 2.9 times more Iron, 1.2 times more Phosphorus and 1.3 times more Zinc than Plums, dried (prunes), stewed, without added sugar.
• While 1 kg of Plums, dried (prunes), stewed, without added sugar contains 1.3 times more Manganese than Stewed dehydrated Prunes.
• Both Stewed Prunes and Plums, dried (prunes), stewed, without added sugar contain similar levels of Magnesium and Potassium per one kilogram.
• 1 kilogram of Plums, dried (prunes), stewed, without added sugar lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Stewed Prunes has 1.3 times more Protein than Plums, dried (prunes), stewed, without added sugar.
• Both Stewed Prunes and Plums, dried (prunes), stewed, without added sugar offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Plums, dried (prunes), stewed, without added sugar provide inadequate amounts of Protein
• Both Stewed dehydrated Prunes as well as Plums, dried (prunes), stewed, without added sugar provide inadequate amounts of Omega 6 in one kilogram.