Comparing Nutrients in 1 kilogram Prunes VS Dried Plums

Macros Ratio

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

Macro Nutrients

	Prunes	Dried Plums	Recommended Dietary Allowance
Energy	117% 3390kcal	82.8% 2400kcal	2900kcal per day for Men 19-50 years
Fat	7.53% 7.3g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	2.75% 0.88g	32g per day for Men 19-50 years
Omega 3	NA	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	9.35% 1.6g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	685% 891g	491% 639g	130g per day for Men 19-50 years
Sugars	NA	526% 381g	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	171% 124g	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	% 255g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	NA	187% 71g	38g per day for Men 19-50 years
Protein	66% 37g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Prunes	Dried Plums	Recommended Dietary Allowance
Vitamin A	98% 880μg	43.3% 390μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.18mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	127% 1.65mg	143% 1.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	187% 30mg	118% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.6% 4.18mg	84.4% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	573% 7.45mg	158% 2.05mg	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	5% 20μg	10% 40μg	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	6.67% 6mg	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	28.7% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	496% 595μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prunes	Dried Plums	Recommended Dietary Allowance
Calcium	72% 720mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	679% 6.1mg	312% 2.8mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	440% 35.2mg	116% 9.3mg	8mg per day for Men 19-50 years
Magnesium	152% 640mg	98% 410mg	420mg per day for Men 19-50 years
Manganese	136% 3.12mg	130% 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	160% 1120mg	99% 690mg	700mg per day for Men 19-50 years
Potassium	311% 10580mg	215% 7320mg	3400mg per day for Men 19-50 years
Selenium	NA	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	1.1% 40g	8.36% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Prunes VS Dried Plums per 1 kg

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

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

• 1 kilogram of Prunes has 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 Dried Plums.
• Both Prunes and Dried Plums provide similar amounts of Vitamin B2 and Vitamin B5 per one kilogram.
• Both Raw Dehydrated Prunes as well as Raw Dried Plums have insufficient amounts of Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Prunes vs Dried Plums:

• 1 kilogram of Prunes has 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 Dried Plums.
• Both Prunes and Dried Plums contain similar levels of Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

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