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

Macros Ratio

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

Macro Nutrients

	Prunes	Prunes, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	117% 3390kcal	36.2% 1050kcal	2900kcal per day for Men 19-50 years
Fat	7.53% 7.3g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	9.35% 1.6g	2.53% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	685% 891g	214% 278g	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	NA	100% 38g	38g per day for Men 19-50 years
Protein	66% 37g	15.5% 8.7g	56g per day for Men 19-50 years

Vitamins

	Prunes	Prunes, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	98% 880μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.18mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	127% 1.65mg	94% 1.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	187% 30mg	54% 8.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.6% 4.18mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	573% 7.45mg	156% 2.03mg	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	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	31% 28mg	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	Prunes, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	72% 720mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	679% 6.1mg	131% 1.18mg	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	440% 35.2mg	51.3% 4.1mg	8mg per day for Men 19-50 years
Magnesium	152% 640mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	136% 3.12mg	42.6% 0.98mg	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	37% 260mg	700mg per day for Men 19-50 years
Potassium	311% 10580mg	66.5% 2260mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	1.1% 40g	19% 707g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Prunes versus 1 kg of Prunes, canned, heavy syrup pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Prunes vs Prunes, canned, heavy syrup pack, solids and liquids:

• 1 kilogram of Prunes has 2.2 times more Vitamin A, 3.5 times more Vitamin B1, 1.4 times more Vitamin B2, 3.5 times more Vitamin B3, 4.2 times more Vitamin B5 and 3.7 times more Vitamin B6 than Prunes, canned, heavy syrup pack, solids and liquids.
• While 1 kg of Prunes, canned, heavy syrup pack, solids and liquids contains more Vitamin C than Raw Dehydrated Prunes.
• 1 kilogram of Prunes have insufficient amounts of Vitamin C
• Both Raw Dehydrated Prunes as well as Prunes, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B9, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Prunes has 4.2 times more Calcium, 5.2 times more Copper, 8.6 times more Iron, 4.3 times more Magnesium, 3.2 times more Manganese, 4.3 times more Phosphorus, 4.7 times more Potassium and 3.9 times more Zinc than Prunes, canned, heavy syrup pack, solids and liquids.
• 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 kilogram of Prunes has 3.2 times more Energy, 3.2 times more Carbohydrate and 4.3 times more Protein than Prunes, canned, heavy syrup pack, solids and liquids.
• 1 kilogram of Prunes, canned, heavy syrup pack, solids and liquids provide inadequate amounts of Protein
• Both Raw Dehydrated Prunes as well as Prunes, canned, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 6 in one kilogram.