Comparing Nutrients in 1 pound Plums, canned, purple, heavy syrup pack, solids and liquids VS Prunes

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, purple, heavy syrup pack, solids and liquids	2%	1%	97%
Prunes	4%	2%	94%

Macro Nutrients

	Plums, canned, purple, heavy syrup pack, solids and liquids	Prunes	Recommended Dietary Allowance
Energy	14% 404kcal	53% 1538kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	311% 404g	130g per day for Men 19-50 years
Sugars	140% 101g	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	10.7% 4.1g	NA	38g per day for Men 19-50 years
Protein	2.9% 1.63g	30% 16.8g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, purple, heavy syrup pack, solids and liquids	Prunes	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	44.4% 399μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.05% 0.073mg	44.6% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	57.6% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.25% 1.3mg	85% 13.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.53% 0.33mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.42% 0.12mg	260% 3.38mg	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	3.4% 13.6μg	2.27% 9.07μg	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	2% 1.8mg	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	5.44% 0.82mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.3% 19.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, purple, heavy syrup pack, solids and liquids	Prunes	Recommended Dietary Allowance
Calcium	4.1% 41mg	32.7% 327mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	308% 2.77mg	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	47.6% 3.8mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	6.1% 0.14mg	61.5% 1.4mg	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	8.42% 59mg	72.6% 508mg	700mg per day for Men 19-50 years
Potassium	12% 413mg	141% 4799mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	9.32% 345g	0.49% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: Plums, canned, purple, heavy syrup pack, solids and liquids VS Prunes per 1 lb

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

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

• 1 lb of Raw Dehydrated Prunes contains 6.8 times more Vitamin A, 7.4 times more Vitamin B1, 4.3 times more Vitamin B2, 10.3 times more Vitamin B3, 5.8 times more Vitamin B5 and 27.6 times more Vitamin B6 than Plums, canned, purple, heavy syrup pack, solids and liquids.
• 1 pound of Plums, canned, purple, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3 and Vitamin B5
• Both Plums, canned, purple, heavy syrup pack, solids and liquids as well as Raw Dehydrated Prunes have insufficient amounts of Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Plums, canned, purple, heavy syrup pack, solids and liquids has 19 times more Water than Prunes.
• While 1 lb of Raw Dehydrated Prunes contains 8 times more Calcium, 16.5 times more Copper, 4.2 times more Iron, 12.8 times more Magnesium, 10.1 times more Manganese, 8.6 times more Phosphorus, 11.6 times more Potassium and 10.7 times more Zinc than Plums, canned, purple, heavy syrup pack, solids and liquids.
• 1 pound of Plums, canned, purple, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Dehydrated Prunes contains 3.8 times more Energy, 3.8 times more Carbohydrate and 10.3 times more Protein than Plums, canned, purple, heavy syrup pack, solids and liquids.
• 1 pound of Plums, canned, purple, heavy syrup pack, solids and liquids provide inadequate amounts of Protein
• Both Plums, canned, purple, heavy syrup pack, solids and liquids as well as Raw Dehydrated Prunes provide inadequate amounts of Omega 6 in one pound.