Comparing Nutrients in 1 pound Dried Plums VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Plums	3%	1%	96%
Almonds	14%	72%	14%

Macro Nutrients

	Dried Plums	Almonds	Recommended Dietary Allowance
Energy	37.5% 1089kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.72g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	223% 290g	75% 98g	130g per day for Men 19-50 years
Sugars	239% 173g	27.2% 19.7g	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	77.6% 56.2g	0.69% 0.5g	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	% 116g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 18g	g per day for Men 19-50 years
Fiber	84.8% 32.2g	149% 56.7g	38g per day for Men 19-50 years
Protein	17.7% 9.9g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Dried Plums	Almonds	Recommended Dietary Allowance
Vitamin A	19.7% 177μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.3% 0.23mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65% 0.84mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.4% 8.54mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.3% 1.9mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.54% 18μg	50% 200μg	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	3.02% 2.72mg	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	13% 1.95mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	225% 270μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Plums	Almonds	Recommended Dietary Allowance
Calcium	19.5% 195mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	142% 1.27mg	520% 4.68mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	52.7% 4.2mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	44.3% 186mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	44.7% 313mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	98% 3320mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	129% 14mg	11mg per day for Men 19-50 years
Water	3.8% 140g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Dried Plums vs Almonds:

• Raw Dried Plums have more Vitamin A, 1.5 times more Vitamin B6 and more Vitamin K than Almonds.
• While Almonds contain 4 times more Vitamin B1, 6.1 times more Vitamin B2, 1.9 times more Vitamin B3, 11 times more Vitamin B9 and 59.6 times more Vitamin E than Raw Dried Plums.
• Both Raw Dried Plums and Almonds have similar amounts of Vitamin B5 per 1 lb.
• Both Raw Dried Plums as well as Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Dried Plums vs Almonds:

• Almonds contain 6.3 times more Calcium, 3.7 times more Copper, 4 times more Iron, 6.6 times more Magnesium, 7.3 times more Manganese, 7 times more Phosphorus, 13.7 times more Selenium and 7.1 times more Zinc than Raw Dried Plums.
• Both Raw Dried Plums and Almonds have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Dried Plums have 5.7 times more Omega 3, 3 times more Carbohydrate, 8.8 times more Sugars and 112.7 times more Fructose than Almonds.
• While Almonds contain 2.4 times more Energy, 131.4 times more Fat, 43.2 times more Saturated Fat, 280.1 times more Omega 6, 1.8 times more Fiber and 9.7 times more Protein than Raw Dried Plums.
• Both Raw Dried Plums as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.